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