Long Run

Warmup

50 sit ups 

Then let's get to the run. 

Mobility

Get your back on a roller, then use a lax ball on anything that needs extra attention. 

Strength

Off- week 2 starts tomorrow

WOD

Off

Endurance

Long distance

Pick an activity and go long. Get outside and don't focus on intensity at all. Make sure you are at a pace where you could carry on a conversation with someone else if you needed. Run, hike, swim, bike, paddle, anything you want. 

If you're running, you should be going longer than your longest workout over the past month. So, if you had a day where you ran for 45 minutes, did strength for 30 minutes, and even squeezed in a 12 minute WOD, you're going to go for 90-100 minutes. Ideally, you'll feel great for most of the time and then fatigue will start creeping in over the last 1/4 of the time. 

Hiking and biking will be longer if you're doing one of those. 

I'm planning on a long run on the trails this afternoon..... I'll think of somewhere fun to run. 

Make sure you rehydrate and refuel well afterwards.