Run Club: Week 3

Hey guys!

Welcome to Friendship Running Club Week 3!

For those of you who missed it, make sure you check out the Podcast that outlines the major issues and pains of running that we will be addressing. There is a lot of information in there that will be very important to our program as we begin.

Our program will wrap up with some fun race options the following Saturday:

  1. Color Run 5k
  2. Darby Creek 5k/10k Trail Run

When/Where: Tuesday, June 19th @ 5:45pm at Friendship (Weather just will not cooperate with us!)

Sunday, June 24th @ 9am **1hour earlier** at Thomas Worthington HS Track

What: Tuesday: 

Warm-Up – 2:00 Running Jump Rope Practice

20 Single-Leg DL + Leg Swings / leg

2:00 Running JR

Workout:

8 Rounds with a Partner:

:20s All Out Bike Sprint immediately into:

3/leg – Single-Leg Seated Box Jumps

10 Standing Hamstring Pulls/Leg

Rest 1:00

Sunday:

For time complete:

2400m Run (1.5m)

rest 3:00

1600m Run (1m)

Rest 2:00

800m Run (.5m)

Rest 1:00

400m Run

Rest :30

200m Run

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