Team Alan Cao
8 Week Running training plan to crush your next Hybrid race
Features4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Running warm-up
2km @easy pace then complete 2 rounds of the following: High knees x20m Butt kick x20m Shuffle x20/20m Front to back leg swings x10/leg Lateral leg swings x10/leg into : 5 x 50m running strides
Conditioning
B
5km Run
Perform a 5k Running test as fast as possible.
A
Run
1 x 30:00 @ 7
Conditioning
A
Running warm-up
2k @5k pace +90sec 1k @5k pace +60sec then complete 2 rounds of the following: High knees x20m Butt kick x20m Shuffle x20/20m Front to back leg swings x10/leg Lateral leg swings x10/leg into : 5 x 50m running strides
B
Run
8 x 1000
Prep
A
Hyrox Warm-up
3 rounds for Time : 400m easy Jog 200m easy ski 10 Bodyweight reverse lunges 10 HR push ups
Circuit
B
4 Rounds: 400m Run @5k pace +30sec 25m Sled push @race weight 400m Run @5k pace +30sec 2min rest *If your average running pace on 5K is 4:00/Km , run at 4:30/km **Sled Push Pro men : 202kg incl. Sled ***Sled Push Women & Men: 152kg incl. Sled ****Sled Women : 102kg incl. Sled
C
Wall Balls
5 x 30
