30 min time trial
*Cover as much distance as possible in 30 minutes
^Scaled option – 20 min Time Trial
**The goal today is endurance and speed – how far can you go, and how fast in a given amount of time. Terrain is up to you. With the sprints it’s preferred to stay on a flat loop/track (run around the block) so the times are more accurate. If you want to run around The Mall, along the Anacostia Riverwalk Trail, or loops around your block, that is completely up to you. This time domain will be repeated middle of the program.
A focus for today’s run will be your posture, particularly your shoulders. For longer distances/times, it’s easy to get sucked into a lull and let your form relax. Keep your shoulders relaxed, down, and slightly back. This will lesson any upper body tension you might be holding in, and open up your chest to help you breathe. Now.. if you get *too* relaxed, your shoulders might roll forwards as if you’ve been sitting at a computer for too long, and you start to roll forward and lose core stability. Every couple of minutes, check yourself, and do a quick full body scan relaxed jaw, shoulders, hands; stable core and hips; short/quick stride, with a slight forward lean, landing middle of the foot (MOF) under center of mass (COM).
Record your total distance covered HERE
3-5 min easy running/moving – include some skipping, grapvevine, etc
3-5 min dynamic stretching – high knees, butt kickers, straight leg raises, knee to chest stretch, walking hamstring stretch, air squats, jumping air squats, Cossack squats
Running drills – choose at least 2 from below. Repeat at least 3 times for reps (10/side) or distance (20+ meters)
Warm up runs of 3 x 200m (1 min), 2 x 400m (2 min). Rest as needed between each.