RJ's Log: Slow White Boy

[tamfb]

No, session 3 is an off day (wed, sat, sun). Session 2 is a tempo day and session 4 SE with full recovery.

@rj24

That plan looks good, if you can handle the volume. There are two problem though. One, there’s no session 3. And two, Inno-Sport wouldn’t have you doing session 2 or session 4. You’re running way slower than you’re capable of on those days with short rests. That’s not really advisable under the IS system.

Instead, you would run at the fastest pace you could while keeping good mechanics (no flailing arms, no trailing legs, etc.), take a full recovery and keep going until your performance dropped off. It’s pretty much exactly like CF’s SE1 training. Do it fast or it’s not worthwhile. Also, you might want to do some light ab work and some jumping rope (only around 30 seconds of each) while recovering from each long sprint. This is in addition to shaking your muscles loose and possibly elevating your legs.