WELCOME TO 5 DAYS OF RECOVERY

FOCUS OF THE WEEK:

Big love,

B xx

DAY 1

WALK + HER MOBILITY

Duration: 30 minutes

Intensity: Level 2-3

During this session, incorporate 6 bursts of high-intensity intervals, each lasting 30 seconds, ramping up to level 7 intensity during your east run. These bursts are aimed at flushing toxins from the muscles and maintaining your fitness levels.

DAY 2

CONTRAST SESSION (PAUSE)

HER Band workout first! 

Before starting the short strides, make sure to engage in the HER Band workout to activate and strengthen your core, legs, glutes and upper body muscles. This will help keep your stabilizer muscles activated for race week, which are essential for maintaining balance and improving athletic performance.

VIDEO HERE

STRIDES

10 MINUTE WARM UP @ LEVEL 2-3

THEN

Build to your top end speed during the 20 second stride.

20 SECOND STRIDE @ Build to LEVEL 9

40 SECONDS @ level 2

X 8 ROUNDS

THEN

5-10 MINUTES @ LEVEL 2

DAY 3

EASY RUN

RUN

20 minute run @ level 2-3 with 4 x 30 second bursts @ level 6 (race pace).

DAY 4

DAY 5

REST DAY

Hydrate, fuel your body and have a date with your foam roller. If you’re traveling on this day, be sure to do a 20 minute walk post drive.

DAY 2

CONTRAST SESSION (PAUSE)

HER Band workout first! 

Before starting the short strides, make sure to engage in the HER Band workout to activate and strengthen your core, legs, glutes and upper body muscles. This will help keep your stabilizer muscles activated for race week, which are essential for maintaining balance and improving athletic performance.

VIDEO HERE

STRIDES

10 MINUTE WARM UP @ LEVEL 2-3

THEN

Build to your top end speed during the 20 second stride.

20 SECOND STRIDE @ Build to LEVEL 9

40 SECONDS @ level 2

X 8 ROUNDS

THEN

5-10 MINUTES @ LEVEL 2

DAY 3

EASY RUN

20 minute run @ level 2-3 with 4 x 30 second bursts @ level 6 (race pace).