Week 6: 12/30-1/5

Full dynamic warmup

4 sets of:
4x40m (2 min cycle)

(4 min rest between sets)

Do this in cleats on grass if possible. These should be all-out sprints.

Side bridge - 3x30s/side

Stuff:
1. No need to time anything. Just post that you did it.
2. Still need self-assessments from Bruce, Charlie, Mowgli, and Luke.
3. Your break's half done. Where you at?

Week 5: 12/23-12/29

This is your last week of 400's

Full dynamic warmup

3x60m accelerations (walk back)

4x400m (3.5 min cycle)

Side bridge - 3x30s/side

Goals for this week:
1. Lower your average time from week 4.
2. No more than a 3s difference between your fastest and slowest runs.

Other stuff:
1. If you've missed a workout, make it up and get your times posted.
2. You should be doing more than running once a week. If you want some ideas of other things you can do, read this.
3. Get your self-assessments in if you haven't already.

Week 4: 12/16-12/22

Full dynamic warmup

3x60m accelerations (walk back)

4x400m (4 min cycle)

Side bridge - 3x30s/side

Goals for this week:
1. Lower your average time from week 2.
2. No more than a 3s difference between your fastest and slowest runs.

Reminders:
1. You have homework due soon.
2. Read my blog. I'm writing about my feelings and shit.