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Hi, Maddie!

Week 6: Performance and Tapering

It's race week! It's time for us to really hone in on performance-specific training, at least for the first part of the week. Then we'll take it nice and easy at the end of the week.

Workout 16

Warm-up: 5 minute run on treadmill or outside

Dynamic Warm-up: Repeat 2x

Cat/cow stretches - 10 reps
Dead bug leg extensions - 10 reps each leg
Around the world planks - 5 each direction
Runner's lunge with twist - 5 per side  


800 meter or 1/2 mile run
Heavy farmer's carry for as long of a distance as you can reasonably do where you work out
400 meter or 1/4 mile run
Dead hang for as long as you can
200 meter or 1/8 mile run
30 burpees

Rest 2 minutes

Repeat 5x


20 alternating dumbbell snatches
20 alternating med ball or sandbell step ups
20 plank hip dips
10 burpee box jumps

Repeat 4x with as little rest as possible

Cool-down: 5 minute easy jog followed by stretching


Warm-up: 5 minute jog/walk either on treadmill or outside. Jog at a light pace for as long as you are able and take short breaks to walk as needed before getting back to jogging. This can be done on a treadmill or outside.


500 meter row
10 barbell or dumbbell deadlifts (as heavy as you can for that number of reps)
20 dumbbell thrusters (as heavy as you can for that number of reps)
30 medball ground to overhead
40 burpees

If you feel up to it, rest for 2 minutes and repeat.

Cool-down: 5 minute easy jog or walk with no incline followed by stretching


Warm-up: 5 minute walk on treadmill or outside

Workout: 1-2 mile easy run. Don't worry too much about pace - this is just to keep your muscles nice and loose for race day.

Cool-down: 5 minute walk followed by stretching

Eat a good dinner, get some rest, and go kick some ass on race day!

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