Surge Elite Performance & Fitness – ENDURANCE

RUN: Metcon (Distance)

Warmup with activation exercises and dynamic stretching, then:

25′ run with group

All zone 1/2 pacing (aerobic RPE). Don’t feel the need to force anything here, we just want to build your muscles, tendons, form, etc. We’re not taxing the HR or any of your systems, we’re just adapting them to slow and steady volume increases over time.

Ensure flat to gently rolling course. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.