WORKOUT 04/08/20

RAIN EXPECTED FOR THE NEXT FEW DAYS.
IF NECESSARY SUBSTITUTE 30 MINUTE HIGH INTENSITY WORKOUT, BUT RUNNING IS IMPORTANT THESE DAYS


ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
2 MILE WARMUP RUN
8 X 400 @ 4 SECONDS FASTER THAN VO2 MAX
TAKE VO2 MAX AND DIVIDE BY 8, THEN TAKE OFF 4 SECONDS
(WILL LIKELY WORK OUT TO SOMEWHERE BETWEEN 1:45 AND 2:00)
RECOVERY TIME TO BE ABOUT 30 - 35 SECONDS
2 MILE COOL DOWN
WATER PUMPS
ELEVATE

ESTABLISHED SHOT PUT
ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY SINCE WEIGHT ROOM IS UNAVAILABLE

EVERYONE ELSE

ACTIVE WARMUP
HURDLE MOBILITY DRILLS
6 - 8 X 35 METERS @  95% REST = 3 - 4 MINUTES
CORE WORK
BODYWEIGHT CIRCUITS ( 2 SETS)