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Friday 6/24/16

23
Jun

Friday 6/24/16

This week we will start programming weekly running intervals in preparation for the Ultimate Hawaiian Trail Run. There will be a 5K option and a 10K option.
Here’s a message from Chris Hinshaw, the mastermind behind this program and an expert Endurance Coach:
“I have created this 12 week running program specifically for the 2016 Ultimate Hawaiian Trail Run. Each of the 1x/week supplemental training programs will help participants improve their UHTR 5k or 10k experience. These workouts can be performed on a track or any open road with measured distances. The pacing intensities for each workout are selected by each athlete’s definition of easy, easy/moderate, moderate, moderate/fast, fast, and sprint. This workout strategy will help develop the range of gears each athlete will need to enhance their UHTR experience.”
We’ll be heading out on the bike path for this class so make sure to bring sunscreen and a hat! If you like, bring headphones and music!
Prep:
Quickly review pose running technique
Lots of stretching!
WOD
5K Training:
2 x 200m at fast pace
400m at moderate/fast pace
800m at moderate pace
400m at moderate/fast pace
2x200m at fast pace
Rest 2 minutes between each
Total: 2400m
10k Training:
2 miles at easy pace
2 minute rest
6x150m @ fast pace with 2 minute rest between
Total: 4000m

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