Sunday Runday
Duration: 60:00
Beginner: 2.5 Miles
Intermediate: 3.1 Miles (5k)
[WEEK 6/6]
STIMULUS
- Athletes can run at any pace they would like here. The major goal is just to put some miles on the feet and build the aerobic base.
- Running in a purely aerobic state stimulates multiple adaptations within the body that are good for our overall metabolism, daily function, recovery, and health metrics.
- Stimulus: Aerobic Endurance [RPE 2-4]
- Score: Time
SUBSTITUTIONS
- 40-70 Minute Run, Bike, Row, Ski, or Ruck
- 8,000-14,000m Row
- 16,000-28,000m Bike Erg
- 400-700 Calorie Echo Bike
- 6,400-11,200m Ski
MOVEMENT PREP
Roll out feet with a lacrosse ball
Roll out calves with a foam roller
Quad stretch
Big toe stretch against a wall
15 Calf raises (weight on ball of foot, knee slightly bent) - left leg
15 Calf raises (weight on ball of foot, knee slightly bent) - right leg
20 single-leg hops per leg
2 Rounds:
10 Meter Tip Toe Walk
10 Meter Pull Knee To Chest (alternating)
10 Meter Pogo Hops Forward
10 Meter Butt Kicks
10 Meter Quick Feet Foot Taps (forward)