June 21, 2021 K2 Run WOD

Prep Work (5 Minutes)

Perform all movements 30 seconds per side

  1.  Calf Smash
  2. Calf Negatives
  3. Hamstring Smash On Box 
  4. Banded Good Morning
  5. Quad Smash 

Day 1

Warm Up (10-15 Minutes)

A.

  1. Run x 400 @ 50%
  1. Perfect Stretch x 10
  1. Run x 400 @ 60%

Two sets of:

  1. High Knee x 10 meters
  1. Butt Kick x 10 meters
  1. A/B/C Skip x 10

Three sets of:

  1. Stride x 100 meters*

* Increase speed every 5 seconds

Run Workout (30 Minutes)

B.

Complete: 

  1. Run x 1600 Meters @ 85% of 1-Mile Pace
  2. Rest x 30 seconds
  3. Run x 800 Meters @ 90% of 1-Mile Pace
  4. Rest x 60 seconds
  5. Run x 1600 Meters @ 90% of 1-Mile Pace
  6. Rest x 30 seconds
  7. Run x 800 Meters @ 95% of 1-Mile Pace
  8. Rest x 60 seconds
  9. Run x 1600 Meters @ 80% of 1-Mile Pace

Workout notes: The last several weeks we have worked on speed waves and even last month when we would run a mile, go directly into our 800’s, etc.

Today you get a small rest between your intervals. That’s because your pace is faster today. The rest interval will not be enough time to recover. I want you to practice getting your heart rate down fast by taking big breaths and then quickly get ready for your next set. You won’t catch your breath, you will have to get into a breathing pattern while you run. Today is a good challenge, you have come really far these past seven weeks. Get after it. 

Recovery (5 Minutes)

Perform all movements 30 seconds per side

  1. Shin Smash
  2. Calf Smash 
  3. Quad Smash
  4. Adductor Roll 

Stretching (15 Minutes)

  1. Banded Hamstring Series x 3 seconds
  1. Seal x 2 minutes
  1. Couch x 2 minutes
  1. Puppy Dog x 2 minutes
  1. PVC Lat Stretch x 60 seconds
  1. Banded Hip Flexor  Stretch x 60 seconds
  1. Bottom Squat x 2 Minutes
  1. Pigeon x 2 minutes

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