Team Alan Cao
La course est ton point faible lors de chacune de tes courses ?
C'est le programme qu'il te faut !
Tu retrouveras 4 séances par semaine
-VMA
- Seuil
- Aerobie
-Compromised running
4 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
Réalise le plus rapidement possible 5km de course a pieds sur piste . Cool down 1500m Easy jog
A
Run
1 x 40:00 @ 3
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
6 x 6:00
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
5 Rounds : 400m Run @5k pace +30sec 25m Sled push @race weight 400m Run @5k pace +30sec 2min repos *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
A
Running
1 x 60:00 @ 3
