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