Phase One Week One
Today we run slightly faster than MAF. This is not high intensity per se but more or less a way to run at what you think a “comfortable” quick pace might be. Splits should be between 4-5min for good runners.
Warm:
3 rounds of each NFT:
10m Bear Crawl
10m Dynamic Lunge
10m Crab Walk
4x 30/30 Rebound/ 3rd world squat
Work:
Run:
5x 1km @ threshold pace (choppy conversational pace)
Rest 2min between
Finish:
Accumulate 5min of plank
Every break do 15x Sit ups