Overview

Deload week for the holidays. It looks really similar to wk48 because it is. We are just going to enjoy running this week. Hell, you don’t even have to do strict MAF if you don’t want, just have fun on the streets and trails!

Deload / Duration 110 (1h50m) – avg 180

Links:

Session 1

W/U – Dynamic

Part A Sets & Reps:

  • DROM

Part B Sets & Reps: 3x L/R

  • 5 KBS
  • 3 Strict Press
  • 2 Thruster
  • 1 Windmill

Part C Sets & Reps: 2:00-5:00

  • Run/Tech Drills

Type: MAF

Length: 1:00:00

Notes: Try to simulate expected race day conditions as much a possible. Terrain, weather, etc.


Session 2

W/U – Dynamic

Part A Sets & Reps: 5x

  • 5/5 KBS
  • 3/3 Strict Press
  • 1 Prying Goblet Squat

Part B Sets & Reps: 2-3x; 20m each (use favorite dynamic movements), examples are:

  • Monster Walk
  • High Knees
  • Samson Lunges
  • Butt Kicks
  • Over/Under
  • Karaoke

Type: AE

Length: 0:30:00

Notes: Wear a Heart Rate Monitor but do NOT reference it while running, run to feel. Then compare HR, Pace, effort to MAF run. You can also use this run to practice your Cadence work


Session 3

W/U – Dynamic

Part A Sets & Reps: 5:00; 5/5 reps each (use favorite dynamic movements), examples are:

  • Leg Swing
  • Side Straddle Hop
  • Alternating Toe Touch
  • Grasshopper
  • Cossack Squat

Type: MAF

Length: 0:30:00

Notes: Compare average Pace and RPE to AE session

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s