Track Session: Week 13

Either Standard AMRAP Warm Up or Standard Running Warm Up

• Standard AMRAP Warm Up5 phút

  5 minutes

  • Butt Kickers20 reps

  • High Knees20 reps

  • Treadmill Lateral Steps40 reps

  • Lateral Lunges10 reps

• Standard Running Warm UpRun1600-3200 mThay bằng: RowErg / SkiErg

8 x 1000m Efforts (If tapering for a race, complete 3-4 Rounds)

Replicate race conditions and focus on negative split. Trust training. 90 seconds recovery. 5-minute time cap per run

• Run1000 m · RPE 9

  Thay bằng: RowErg / SkiErg

• Nghỉ 1:30

Standard Running Cooldown: 1600-3200m