Overview
Deload week for the holidays. It looks really similar to wk48 because it is. We are just going to enjoy running this week. Hell, you don’t even have to do strict MAF if you don’t want, just have fun on the streets and trails!
Deload / Duration 110 (1h50m) – avg 180
Links:
Session 1
W/U – Dynamic
Part A Sets & Reps:
- DROM
Part B Sets & Reps: 3x L/R
- 5 KBS
- 3 Strict Press
- 2 Thruster
- 1 Windmill
Part C Sets & Reps: 2:00-5:00
- Run/Tech Drills
Type: MAF
Length: 1:00:00
Notes: Try to simulate expected race day conditions as much a possible. Terrain, weather, etc.
Session 2
W/U – Dynamic
Part A Sets & Reps: 5x
- 5/5 KBS
- 3/3 Strict Press
- 1 Prying Goblet Squat
Part B Sets & Reps: 2-3x; 20m each (use favorite dynamic movements), examples are:
- Monster Walk
- High Knees
- Samson Lunges
- Butt Kicks
- Over/Under
- Karaoke
Type: AE
Length: 0:30:00
Notes: Wear a Heart Rate Monitor but do NOT reference it while running, run to feel. Then compare HR, Pace, effort to MAF run. You can also use this run to practice your Cadence work
Session 3
W/U – Dynamic
Part A Sets & Reps: 5:00; 5/5 reps each (use favorite dynamic movements), examples are:
- Leg Swing
- Side Straddle Hop
- Alternating Toe Touch
- Grasshopper
- Cossack Squat
Type: MAF
Length: 0:30:00
Notes: Compare average Pace and RPE to AE session
ryanrspeed 