Standard Friday run. We’re building a big aerobic base and increasing the time on our race pace intervals. Regardless of where your aerobic capacity right now, I only need you to do two things: find a base pace you can sustain for 50 minutes, and push yourself hard during the 8 minute intervals. Just keep moving forward and pushing yourself and you’ll see the times get better. This will keep up for the next few weeks until we reach the end of this 6 week mesocycle.
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We’ll smash some chin ups and plank walk outs after the run.
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I’m going to work in some mobility throughout these workouts for those that don’t have a plan already. While it’s not necessarily fun, it’s critical to becoming more durable and better practitioners of movement. Mobility work today is focused on the hips and ankles. It can can done as part of your workout or separately anytime during the day.