Today we work on a timeless part of run fitness, pure, raw speed.

Warm up up: 3 x 30 seconds of drills: those are hamstring “scoops”, 2 step punters, and cross over knee drives. Then light jog 5 minutes. MAIN SET: 5 x 2 minutes all out zone 4-5, 2 minutes walk/light jog zone 1. 5 minutes cool down. (30 minutes total) COOL DOWN: 3 x seated with knee to chest. seated with elbow on knee for back rotation, and then single leg butterfly foot pull. CORE: 20 x toe touch crunches, dead bugs, and glut bridges.

Alt workout : same warm up but do 1 minute zone 2-3, 1 minute zone 1-2, 2 minutes zone 2-3, 2 minutes zone 1-2, 3 minutes zone 2, 3 minutes zone 2-3. 5 minutes light jog.

6:45 for new people to BTC or new people to the run workouts, or people I haven’t gotten to meet! 6:45 am open to all to chat and hang out as a team, and talk training and about the workout. 6:50 to everyone, come hang with your teammates, 6:55 ice breaker, and this weeks question: What is the perfect weather for you to run in?

Ice breaker question: What is your favorite time of day to run?

6:59:59 workout starts.

Today is another one of my personal favorites from the runner’s workout tool box, the 3, M’s. Mellow, Medium and MEAN. You can extend this workout to 60 minutes for Olympic hard long runs and 90 minutes for half IM work. But lets start with 30 minutes! This is a blue print for a long run for shorter course racing.

Warm up up: 3 x 30 seconds of front and back toe taps, ankle bouncing, foreleg extension march. light jog 5 minutes. MAIN SET: 10 minutes mellow, (zone 2), 10 minutes medium, (zone 3-4), 10 minutes MEAN. (zone 4). 2 minutes easy cool down jog.  COOL DOWN: Standing quad pull, standing calf wall press, knee tuck lower back rotation.  CORE: 20 x butterfly crunches. cross over toe touch crunches, and lower back donkey kicks.

Alt workout : same warm up but do 5 minutes zone 2, 5 minutes zone 3, and 2 minutes zone 5. light jog cool down for 2-5 minutes.

6:45 for new people to BTC or new people to the run workouts, or people I haven’t gotten to meet! 6:45am open to all to chat and hang out as a team, and talk training and about the workout. 6:50 to everyone, come hang with your teammates, 6:55 ice breaker, and this weeks question: What is the perfect weather for you to run in?

6:59:59 workout starts.

Today is a great workout to have in your workout tool box. Its the “broken 5k.” (adjusted to be done on time, not distance)

Warm up up: 3 x 30 seconds of drills being knee hugs, butt kicks, and seated arm swings. light jog 5 minutes. MAIN SET: 5 minutes easy. 5 x 4 minutes Zone 4. 1 minute easy, walk or light jog. 5 minutes cool down. (30 minutes total) COOL DOWN: 3 x quad pull, seated runner stretch, seated should stretch. CORE: 20 x toe touch crunches, bicycle crunches, and lower back cobras.

Alt workout : same warm up but do 1 minute zone 2-3, 1 minute zone 1-2, 2 minutes zone 2-3, 2 minutes zone 1-2, 3 minutes zone 2, 3 minutes zone 2-3. 5 minutrs light jog.

6:45 for new people to BTC or new people to the run workouts, or people I haven’t gotten to meet! 6:45am open to all to chat and hang out as a team, and talk training and about the workout. 6:50 to everyone, come hang with your teammates, 6:55 ice breaker, and this weeks question: What is the perfect weather for you to run in?

6:59:59 workout starts.

This is one of my FAV! Modified from 1997 Kona Champ, Tomas “Hell on Wheels” this one has a bit of something for everyone!

Here is the workout:

Warm up: 3 x 30 seconds of drills being lunges, skipping and lateral cross overs. light jog 5 minutes. MAIN SET: 1 minute hard, 1 minute easy. 2 minutes hard, 2 minutes easy.3 minutes hard, 3 minutes. 4 minutes hard, 4 minutes easy. 3 minutes hard, 3 minutes easy, 2 minutes hard, 2 minutes easy. 1 minute hard, 1 minute easy. hard should be zone 4+, easy can be walking effort or light jog, true zone 1. 2-3 minutes light jog at the end COOL DOWN: 3 x downward dog, downward dog hip opener and pigeon. CORE: 3 x plank for 50 seconds and plank knees to elbows for 50 seconds. 10 seconds rest.

Alt workout : same warm up but do 1 minute zone 2-3, 1 minute zone 1-2, 2 minutes zone 2-3, 2 minutes zone 1-2, 3 minutes zone 2, 3 minutes zone 2-3. 5 minutrs light jog.

6:45 for new people to BTC or new people to the run workouts, or people I haven’t gotten to meet! 6:45am open to all to chat and hang out as a team, and talk training and about the workout. 6:50 to everyone, come hang with your teammates, 6:55 ice breaker, and this weeks question: What is the perfect weather for you to run in?

6:59:59 workout starts.

VO2 Max day! This workout is designed to work on top speed, while not being as taxing in some ways as other workouts.

Here is the workout:

Warm up: 3 x 30 seconds of drills of marching band, kick backs, and 4 beat knee drive. then run 10 minutes zone 2.  MAIN SET:  4 x 40 seconds ALL OUT. Zone 5+. full on sprint. 20 seconds light jog/walk (zone 1). 2 minutes easy light jog 2 minutes. Then a second set of  4 x 40 seconds ALL OUT. Zone 5+. full on sprint. 20 seconds light jog/walk (zone 1). easy jog 5 minutes. COOL DOWN: lower body edition pigeon, seated runner stretch and seated shoulder rotation.  Core: 3 x planks for 50 seconds, 25 seconds side planks.

Alt workout (for those on recovery weeks, tapers, low training foundation etc) : same warm up with drills, then: 10 minutes easy low zone 2, 3 x 60 seconds pick up to a higher cadence, 60 seconds light jog.  10 minutes low zone 2. Same cool down and core.

JOIN US LIVE! 6:45 for new people to BTC or new people to the run workouts, or people I haven’t gotten to meet! 6:50am open to all to chat and hang out as a team, and talk training and about the workout. 6:55 ice breaker, and this weeks question: Who is an athlete that inspires you?

6:59:59 workout starts.