Nugent Coaching Systems

Ride, run, swim, kayak, paddleboard…

for slightly faster than race pace – for as long as you can.   Use GPS, speedometer, powermeter, whatever you can use to gauge your pace.  Stamina is all about maintaining that hard effort.  As soon as you are unable to hold the pace, your workout is done. Cool down, stretch, prepare yourself for Tuesday.

Or…

Do repeats of race pace efforts.  5 x 10 minute efforts followed by 3 minutes of rest.  The key is to maintain your effort.  Do not let yourself diminish in speed.  MAINTAIN!

3 rounds of ladders (1, 2, 3..5), plenty of rest between sets, pick ONE of the following:

• KB Clean & Press
• Handstand Push-ups
• Pistols (each leg)

Have fun with friends and family – don’t even think about picking up a weight or going for a run!

Cheers,

Warmup: Jog/Jumprope
4x: 3 handstand push-ups

15 pull-ups
15 push-ups
5 pistols (each leg)

Deadlift – 1-1-1-1-1-1-1

This run will be in continuous replay-mode for some time:

Google Maps link