12/15/20

Endurance Training Cycle Phase 2 – Microcycle 1– Tuesday

Squat 1 x 5 @ 80%

Squat 5 x 1 @ building up from previous weight to as heavy as possible

Bench 1 x 5 @ 80%

Bench 5 x 1 @  building up from previous weight to as heavy as possible

Weighted pull-ups 3 x 5 @ 80%

Then:

4 mile run, strides every few minutes after 2 mile mark

Breakdown

Weights are pretty straightforward, for the run so be a nice and easy run until you hit the two mile mark. At the 2 Mile and Mark, every few minutes you are going to increase your pace until you’re moving as fast as you can while still feeling smooth. Continue that stride for a minute or so and then slow back down. Repeat the process until the end.