You may be looking for a way to get in a few more miles during a training week, and this optional run before a strength workout is a safe and sane way of doing just that. It won’t be for everyone, and you don’t need to do it every week. Pay attention to how well your body is recovering day-to-day before deciding to add more mileage.

If you choose to do this optional run, run easy for about 5 minutes, then stop and do some air squats, leg swings, and hip circles before finishing this warm up. Your body will thank you.

Duration

• Beginner: 15 minutes
• Intermediate: 30 minutes
• Advanced: 40 minutes

Instructions:

• All Levels: Run Easy

Effort Level:

• All Levels: RPE Level 3/10

• 10 Overhead Pass-Through
• 10 Overhead Squats
• 5 Dynamic Lunges each side, consisting of Lunge, Twist, Hamstring Floss, and Dynamic Pigeon

Plank Alternating Opposite Arms & Legs

Single Leg Deadlift with Dumbbell

Number of Sets: 3

Instructions

• 8 Planks Alternating Opposite Arms & Legs
• Rest 10-15 seconds
• 8 Single Leg Deadlift with Dumbbell
• Rest one one minute
• Repeat

Notes

Plank: Alternate extending left-arm/right-leg with right-arm/left-leg, starting from a plank position.

Single Leg Deadlift: Alternate legs, moving slowly and deliberately. This really challenges your core stability, your breathing, and your balance. These may be difficult at first, so take it slow and be patient.

Superplank Plus

Reverse Plank with Leg Lift

Number of Sets: 4

Instructions

• 20 seconds Superplank Plus, 10 seconds rest
• 20 seconds Reverse Plank with Leg Lift, 10 seconds rest
• Repeat

Notes

Tabata style alternates between two different exercises with a brief break between each, which you repeat a certain number of times. Today’s Tabata session is 4 minutes long

Reverse Hand Pushups

Goblet Cossack Squats

Number of Sets: 3

Instructions

• 8 Reverse Hand Pushups
• Rest 10-15 seconds
• 8 Goblet Cossack Squat
• Rest one one minute
• Repeat

Notes

Reverse Hand Pushups: Take it slow, focus on technique, keeps those forearms vertical.

Front Squat Hold with Dumbbell

Number of Sets: 1

Duration: 1 minute

Instructions

• Lower in squat while maintaining good form – feet straight, chest up, knees pressed outward
• Breath deep and controlled
• If you need to come out of the position periodically, that’s OK as long as you accumulate the entire duration in a squat hold

Deep Belly Nostril Breathing

Number of Breaths: 10 in-left/out-right, 10 in-right/out-left

Instructions

• Inhale slowly through your left nostril, pulling air deep into the bottom of your lungs. You can also use your finger to block the right nostril if that helps. Continue inhaling, filling up your upper lungs. Hold your breath here, and count to three. Slowly exhale through your right nostril, focusing on emptying your chest first and then emptying the rest of your lungs.
• Count to three without breathing, then repeat the entire sequence for 10 breaths.
• After 10 breaths breathing in through the left nostril and out through the right nostril, do another 10 breaths but this time inhale through the right nostril and exhale through the left nostril.

Notes

Time to recover and reconnect with your breathing. You can do this either sitting or lying down.

Foot Work

Shin Rolling

Duration: 2 minutes (each side) per body region

Instructions

• With the device of your choice, work on your feet
• Roll out your shins

Notes

Feet: Work out the fascial stiffness and improve your foot’s pliability using a lacrosse ball. Endorsed by Coach Nora.

Shin: Keep shins splints at bay by rolling your shins