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NOS 2020 Run - Week 3

Week 3 is here and so the cold front has come to welcome us to an early winter. So its time to dig out those buried cold weather cloths or dust of the treadmill to keep things moving. For some of us its looking like we may get to do a little snow running in this week!

How are we feeling, I see several folks working the treadmills and the consistency side of the house. Way to keep it going!

Week 3 :

  • We stick with 4-5 runs per week dependent on which level you choose, note: level 2 folks you bump to 5 runs this week.
  • Bike Focus – Back to those repeat 400s we love so much and this will be the last we will see them for this OS :(
  • Run Focus – This week we will be doing 2x6-10 minutes on the hills depending on level. If your running outside go for cumulative hill time as listed in the main set.
  • Long runs – everyone will do 60-70 minutes for a long run on the weekend

Other Thoughts:

  • Test week is just a couple weeks away so don't forget to look for a local 5k or Turkey trot
  • Are you doing strength & core routines? How are those going for you so far this OS?


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