Thursday Sept 19th
2x 2.5 km run
Substitutions:
2x 1 mile run
2x 80/65 cals on bike or rower
Third iteration of running training before the brat trot. The pace on this should be faster than a recovery run but not an all out sprint. Again, we are working to build our capacity for a monostructural event (think calves and other running muslces) rather than conditioning for our lungs.
Jump Rope conditioning:
5 minute EMOM Double unders
Pick a number you are confident you can do for 3 rounds, this should be tough towards the end with no more than 20 seconds rest. Think somewhere around 40-50 reps if proficient, if learning DU practice for 40 seconds.
Stretching: Lats