1
Warm-up
Easy5 min
0/4
Week 1 · Wed Oct 14
Speed A
The long hill
10:30 to 11:30 About 40 min5 blocks
Pre-gym · 9:30
2 bananas or dates + Greek yogurt, or beef, rice and an apple
Post-gym · 11:45
40 to 50 g protein + rice, potatoes or pasta
2
Broad jumps
Max effort4 x 3
- ›Mark your best with your shoe.
0/4
ft
3
Long hill sprints
Max effort4 x 100+ yd
- ›Full recovery on the walk down. Every rep is a real sprint.
0/4
4
Flips
EasyOptional
0/1
5
Jog back
EasyQuarter mile
0/1
lb
3 mornings a week, after the bathroom, before food.