Endurance Programming 1/14-1/20


4 Rounds for time:

Run 400m

50 air squats


Tabata running (for distance)


The Broad Street Run is coming up on Sunday, May 5. That may seem like a long time away right now, but 4 months is just about the right amount of time to get your body ready for 10 miles. The running programming from now until May will all be catered to the BSR, as it tends to be a pretty popular race among CFCCers. Expect to see a tempo run or time trial every couple of weeks. Otherwise, expect lots of  intervals.


Additionally, we’re going to get to work on your feet, your stance, and your posture! Each week, we’ll introduce some new mobility work to help make your form as efficient as possible. Generally, we’ll focus on your feet and lower legs. However, once you start improving your foundation, you’ll quickly find that everything else improves along with it. What’s that? Being a good runner might make you a better squatter? Being fit at one thing helps you be fit at other things?! You can ‘do cardio’ and still gain strength?!?! Crazy talk! Here ya go:

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