Virtuosity 110720

Sleep

8 Hours

6-8 Hours

<6 Hours

Or as determined by your recovery metrics

 

Eat

Green

Yellow

Red

Source: your nutrition coach will set your daily targets.

Move

After a thorough warm-up, run two minutes at roughly your 5K pace, two-minute easy, 3 minutes at roughly your 10K pace, two-minute easy, 4 minutes at half-marathon race pace, two-minute easy, 4 minutes half-marathon race pace, two-minute easy, 3 minutes at your 10K pace, two-minute easy, 2 minutes at your 5K pace or faster, then finish off the workout with a 10-minute steady jog cool down.

Benefits

The main purpose of this fartlek session is to mimic the increases in effort and speed occurring during a race—especially during 5K and 10K races events.

It will take you a total of 30 minutes to complete the whole workout, warm-up and cool-down included.

Source: RunnersBlueprint.com

Manage

Meditate for 10 minutes.

Source: Calm

What is Virtuosity?

What is the SEMM model of fitness? Read here.

What do the Green / Yellow / Red numbers mean? Read here.

How do I program SEMM for my clients? Read here.

Become a Two-Brain Coaching certified coach: Click here.

Find a Two-Brain Gym: Click here.

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