Day 3- Wednesday
This is an active recovery day, or it can be used to make up a workout you missed on Monday or Tuesday.
Baseline
15 mins of mobility:
Roll T-spine with peanut
Roll pecs with ball
3x
SL march
Inv. toe touch
10 air squats
10 knee to elbow plank
100m run
Active Recovery
For 30 mins:
400m run
Rest to dark gray
800m run
Rest to dark gray
Continue alternating between 400m and 800m runs with rest in between until time is up.
These should be easy runs; don’t go hard! Bring your phone with you so you can watch your MyZone app and make sure you stay in green. Remember this is active recovery work. The intent is to get circulation going through your muscles to help them recover and heal. You aren’t trying to set any records here.
Durability
More mobility of your choice + stretching and box breathing.