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SAVE UP TO 40% ON TRIATHLON, ROAD, HYBRID AND CRUISER BIKES
SAVE UP TO 40% ON TRIATHLON, ROAD, HYBRID AND CRUISER BIKES
OFF SEASON TRAINING ~ FALL/WINTER RUNNING

OFF SEASON TRAINING ~ FALL/WINTER RUNNING

The weather demands your running attention... time to head out!!! 

Try out these ~40-45min/workout, notice again, just like the swim & bike workouts, we are basing workouts on perception of effort, let loose a little bit and enjoy the freedom of simple running. 

If running is your weakness, build up to at least 3-4x/week. Wanna step it up a notch, brick it with weights.

Bonus if your week allows, grab some friends and enjoy some good convo over an easy zone 2/ low Training Pace workout on the weekends.

(Quick definition of a fartlek: short, sweet pace changes without specific distance or speed goals, rather this workout should emphasize and encourage a psychological and positive training experience) 

1) Hill Workout (next level- find a grassy hill to increase core and hip stabilization)

5-10min warm up with some quick cadence fartleks/ 5min cool down

25-35min repeats

1min-90sec climb at 80%/ easy jog down

1min-90sec climb at 90%/ easy jog down

1min climb at 100%/ easy jog down + 1min rest

2) Pick Ups

5-10min warm up with some quick cadence fartleks/ 5min cool down

30-35min repeats

1min @ fast (not sprint!)/ 1-2min easy jog


3) Drill/Skills
5-10min warm up with some quick cadence fartleks/ 5min cool down
25-35min repeats

3min build pace 
30sec single leg drill/ 30sec easy

30sec single leg drill/ 30sec easy

4) Basic Fartleks 
5-10min warm up/ 5min cool down

30-35min repeats

10-30sec work the leg lift and lean forward to increase speed/ 30-50sec easy jog


Grab those kicks and head outside!

Happy Training!
If you have any questions/comments, please email: amari@playtri.com.

Author: Amari Holmes
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