30-60min consistent run
- you should be able to keep one controlled pace throughout the whole run -
(Only go towards 60min if you did at least one running session the last 3 weeks consistently. If you didn't do a running session the last weeks, stay with 30min, to keep volume in check)
3-4 sets of:
8-12 Bent over Rows (each side)
rest 30-60sec.
8-15 (def.~5cm) rev. lunges (contralat. loaded - each side)
rest 30-60sec.
12min AMRAP of:
6 Push ups
9 Goblet Squats
12 Single Arm Marching in Place (each side)
8 sets of:
30s fast pace
60s moderate to fast pace
90s moderate pace
Rest 2min btw sets
Fast pace = a pace you could hold for ~2min
Moderate to Fast = a pace you could hold for ~5-10min
Moderate pace = a pace you could hold for around ~10-15min
- stay consistent throughout the sets with your paces -