Thursday - 02/08

Session #1 - Cardio

Workout: Run

Style: track

Warmup

Video

-Lunge and Twists (10x per leg)

-Hamstring Scoops (10x per leg)

-Quad Pulls (10x per leg)

-Calf Raises (10x)

-Tibia Raises (10x)

-Hip Swings - Side-to-Side (10x per leg)

-Hip Swings - Forwards/Backwards (10x per leg)

Workout

-1 Mile WU

-3x

3:00 @ Marathon Goal Pace

2:00 Slow

2:00 @ Half Marathon Goal Pace

2:00 Slow

1:00 @ 5k Pace

1:00 Slow

-1 Mile CD

Run Stats

Total Time: 1:14:05

Total Distance: 10.25

Avg. pace: 5:54 min/mile (not including WU/CD)

Pace Breakdown:

WU:

Mile 1: 7:45 min/mile

Workout:

3:00 Runs: 6:01/5:58/5:52 min/mile

2:00 Runs: 5:48/5:41/5:37 min/mile

1:00 Runs: 5:21/5:11/4:47 min/mile

CD:

Mile 1: 7:47 min/mile

avg. HR: 160 bpm

Cooldown

-Thera Gun Massage

(5 minutes per leg, hit Quads/Hamstrings/IT Bands/Calves/Hips/Feet)