5/18: This Week at Leapfrog Athletics

Workout Schedule week of May 18th.
leapfrog athletics

Monday 6pm

YMCA (Meet in parking lot on west side of the Y)

Coached Workout: PICK UP YOUR FEET.
Stride and Cadence Workout building into Skip Step Drill.
GOAL: To improve stride efficiency, help “shuffle step runners,” and increase speed.
ALL LEVELS: Beginner to Advanced.

Run Workout: Small Group Back to Front Run (Indian Run) Medium Effort. Constant Pace.
GOAL: To practice pace change in a relaxed group.
LEVELS BASED ON EACH SMALL GROUP

YMCA Workout: 25 Minute Brisk Walk UPHILL on the Treadmill: Start at Brisk Walk Speed, increase
incline 1.0 every 1 minute until you reach Maximum Incline at 20.0 then maintain
brisk walk for 5 minutes at this maximum incline. Follow this with 20 Minutes on
the StairMaster: 5 minute warm up then intervals: 2:30 increased pace, 2:30 recovery
REPEAT to 20 Minutes. NOTE: There are StairMaster machines on both the bottom and
second floor.

Leapfrog Athletics Tuesday Skills Ride

Tuesday 6:30am FREE WORKOUT. ALL WELCOME.

Cambier Park: SKILLS RIDE. (meet 8th Street South Side, across from the parking garage)
Coached Ride: Riding in a Group.
Practice how to ride in a group, signals, pace, pulling, calling out, safety.
GOAL: To provide Bike Skills to all level riders.
ALL LEVELS: Beginner to Advanced.

Wednesday 6am

YMCA…Please see the Monday Workout above as this practice is the same.
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Thursday 6pm

YMCA (Meet in parking lot on west side of the Y)
COACHED WORKOUT: 5k Speed Work. 1 Mile, 2 by 1/2 Mile, 4 by 1/4 Mile (Rest: 2:30, 1:30, 1:00)
GOAL: To practice “Negative Split Pacing by using smaller “Units You Can Handle”
ALL LEVELS: Beginners to Advanced.

RUN WORKOUT: (Alternate) 5 Mile Medium Run with Miles 2 and 4 at Brisk Effort.
GOAL: To Practice Pace Change and Active Recovery.

YMCA WORKOUT: Treadmill Rolling Hills Workout. 5 Minute Warm Up. 2:30 at 2.0 Incline, 2:30 Recovery
2:30 at 4.0 Incline, 2:30 Recovery, 2:30 at 6.0 Incline, 2:30 Recovery. REPEAT to
your Maximum Incline, Recover and cool down. Light Stretches.

Friday 6am

YMCA…Please see the Thursday Workout above as this practice is the same.
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Friday 6pm FREE WORKOUT. ALL WELCOME.

Naples Beach Club (meet in the sand in front of the beach bar)
SWIM/SOCIAL: Join Leapfrog & Friends as we have the Fitness Challenge Swim Course set up with Buoys to
Practice the Course! This is a FAMILY FRIENDLY ALL LEVELS SWIM & SOCIAL. BYOB for the
Beach Social.
GOAL: To end your work week with a lite swim and some beach time with family/friends!!
ALL LEVELS: Beginners to Advanced (BEGINNERS STRONGLY ENCOURAGED!!)

Perfect sunset at the Friday Swim/Sunset.

Perfect sunset at the Friday Swim/Sunset.

Sunday 8am
Triathlon Training: Naples Beach Club
COACHED WORKOUT: RUN and BIKE The Course.
GOAL: To Gain Course Knowledge, Practice Strategy, Practice Tips and Techniques.
ALL LEVELS: Beginner to Intermediate.
i_love_triathlon512

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