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Workout 5/9/2017

This week we will be doing shorter, faster reps.
This is a challenging workout that is great for improving speed -endurance as well as biomechanics/form.

WORKOUT:
1. Warm-up run 10-30min.
2. Drills and strides
3. 2-3x 200, 400, 600, 200 all w/200 jog between and 400 between sets.
4. Dynamic post- workout drills.
5. Cool-down run 5-20min.

GOALS:
– this workout is a neuromuscular workout in that it is designed to teach the nervous and muscular systems to work quicker while under stress/ fatigue.
– the reps should be faster that 5k pace, but only 5 sec or so. I will give you guidelines.
– try to complete at least 2 sets, but if you are tight or sore from weekend’s run you may want to slow down or only do one set
– focus on running fast and relaxed, not HARD! Concentrate on form and technique!

CAUTION:
Run fast, don’t sprint!
If done too fast this workout can and will cause muscle strains.
Please do post run drills to help offset tightness!