RUN WEEK 9: After the first and second blocks of the programme (weeks 1-8) we enter into a new territory where both the intensity and the duration of the sessions increase. This week’s run prepares you for them.
MUSCLE-UP WEEK 8: The second deloading week strength session is dedicated to mobility. I personally have tight packs and stiff shoulders, which means bad technique and bad posture, which mean failing many exercises and exhausting myself way too early in MetCons. Muscle is not enough!
RUN WEEK 8: Real athletes rest with max-out sprinting.
RUN WEEK 7: We found our pace, we know how hard it is to be consistent. The next step: take your best and make it last longer.
RUN WEEK 6: We have increased the speed target last week. We have finished a demanding full week training and have had only a one-day rest. Are we strong and determined to bring last week’s results?
In an ideal world, where you want to win the Olympic or the CrossFit Games or get to Carnegie Hall, you would be training day and night, without interruption. Even if it sounds too ambitious, you can get very close.
RUN WEEK 5:We return to the previous month’s distances and try to sustain the speed.
RUN WEEK 4: This time we do not push for more – rather for something different and easier: short distance and high speed.
Always monitor your heart rate, this is the best measure of your progress. Soon your current high-intensity training will become your base training.
Your muscles want to recover and they cannot do it if you leave them to fatigue and contracted. Stretch religiously.