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Week 2 10k Training
Tuesday, August 24, 2010WOD - Tempo/TT
2-3 hours after completing the WOD
20 min tempo run at 90% RPE
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4x400m Intervals
Thursday, August 19, 2010WOD
2-3 hours after completing the WOD
4x400m runs with a 4 min rest in between (these should be all out efforts)
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Day 2 of the 10K progression over a 12 week period. Keep up the good work!
10 K Training Program
Tuesday, August 17, 2010WOD
Starting today we are providing programming that will support training for a 10k Run. We will continue to post three CFE WOD's per week, but they will be running WOD's focused on developing capacity for a 10k over a 12 week programming progression. This week's programming will be available to all members of the box. Eventually, this will become a member's only section for ATO2 Team Members!
So, start today and follow the run programming that is posted 3x/week to improve your endurance capacity in running to be ready for the Mud Run in November. Remember to record your runs, times, distances, exertion level and any other data that you want to track for training purposes. If you also have any endurance events prior to November, this programming will help to support those events. Continue to do the CF WOD in concert with the CFE WOD posted here!
If you need help with running form or basic running information, contact Darin @ 817-271-4005.
2-3 Hours after completing the WOD
Tempo/TT 5k Run (if running a 5k is not within your capacity, run/jog/walk)
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