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Workout Wednesday: Speedy Running With Chris Bagg Coaching

4/10/2019

 
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Ready to start reintroducing some speed and turnover to those dormant winter legs? This track workout from Chris Bagg Coaching is designed to do just that! 
⬇️🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️⬇️
“Winter Warmer Re-entry Run”
1 mile warmup slow and steady
1 mile swifter by 30”/mile. Mix in 10x15” strides at 5k/10k pace. 

When sufficiently warmed up⬇️
800 Half-Iron race pace from last year
400 jog slow and steady (no stopping)
⬇️
4x400 faster than 800 only by a few seconds (Don’t Overreach!)
400 walk or jog between each (stopping ok)
⬇️
10x200 excellent form and fastest turnover of the day. Try to negative split, but don’t obsess over times as your aim is simply to reintroduce turnover.
200 walk/jog between each (stopping ok)
⬇️
Cool down: jog of choice to take it to an hour. If possible, toss in some drills or short strides!
🏃‍♀️🤠🏃
Questions? Contact the coaches at chrisbaggcoaching.com 

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  • Home
  • Event Calendar
    • Full Event Calendar
    • Best in the West Triathlon Festival
    • Oregon Dunes Triathlon
    • Tri at the Grove
  • About
  • Sponsors
  • Contact
  • Meet the Posse
  • Blog
  • Rentals