| Meeting Place: |
P5 |
| Coaches |
Etienne, Peter L., Jamie, Dan, Eric |
| Equipment: |
Poles, water, snacks, layers, yoga mats |
|
|
| Activity |
Notes |
Time |
Intro &
dynamic
warm up |
Individual warm-up jog.
As everyone gathers, go for a light jog along parkway |
8:30 |
| Strength |
2 sets of 10-station strength circuit
45sec on - 15 off |
8:40 |
Main
work
out |
Split into training groups
Travel to workout location (coach discretion)
Long uphill z3 intervals 5x6 to 8 min (coach to adapt to group and terrain).
Pick up the pace to z4 in last minute.
Rest 4 minutes - Make sure to regroup and head back downhill. All groups will run out of uphill and will need to continue intervals on rolling terrain.
Focus on consistency and pacing. Athletes should be able to sustain a similar pace in the last interval as in the first one.
Total "on" time: 30 to 40 min
Total workout time: 46 to 56 min |
9:10 |
| Cool down |
Long easy jog - Coaches to pick suitable course for their group |
10:10 |
| Stretch |
On grass at P5 |
11:20 |
| Coffee |
Remember: Les Saisons is closed until December 2 🙁 |
11:30 |
