Sunday Runday 24th May

Warm-up
2 rounds
20s Heel Drives
20s High Knees
20s Calf Raises
20s Butt Kicks
20s alt Lateral Lunges
20s Fast Feet
Metcon (Time)

10x 200m hard run straight into 200m easy run

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Scaled/Silvers:
5x 200m hard run straight into 200m easy run

Sunday Runday!! The weather is not to be nice today so get this done early doors and then in for a well deserved hot shower, coffee and crossaints 🙂

First of all you will need to mark out your 200m OR a 4k – ideally on the flat – inclines will be an unnecessary evil today as the wind is sure to challenge you enough! The idea for this is to run 200m like a lion is chasing you down, then straight into an easy recovery pace for the next 200m. Do this 10 times which will total 4k. Score today will be for time. Make sure you get the warmup in as you are going straight into a fast run.

Enjoy 🙂