LUNGE MATRIX, 50mins @Z0 to Z1 + 10mins Drills/Strides
LUNGE MATRIX, 50mins TOTAL @Z0 to Z1 + 6-10X60-100m uphill sprints @ Z6 Max effort!
WORKOUT WARMUP, 3X1mile @Zone 3 w/ 1min rec, 5mins rec, 4X200m @100% of 1500m RP w/90sece rec, WORKOUT COOLDOWN
LUNGE MATRIX, 50mins @Z0 to Z1
20-30mins jogging @Z0 to Z1 (count your steps per minute and try to hit 180 steps per minute -- this is called cadence), 10mins Drills, 6-10XStrides focusing on posture, mid-foot strike, 180 steps per minutes rhythm, 10mins jogging
WORKOUT WARMUP, 6X600m w/ 2' to 3' rec @92-95% of 1500m RP, WORKOUT COOLDOWN
LUNGE MATRIX, 1hr 30mins TOTAL @Z0 to Z1