Breath &
Mobility
 
Breath &
Mobility
 
Run Drills:
Pulling It
All Together
Strength,
Agility &
Power
Run Drills:
Fast Feet
Quality Run:
Drills &
Strides
Breath &
Mobility
 
Breath &
Mobility
 
Run Drills:
Nose
Breathing
Strength,
Agility &
Power
Quality Run:
Fartleks
Balance,
Stability &
Core
Long
Run
Fun Run
or
Cross Train
Breath &
Mobility
 
Breath &
Mobility
 
Run Drills:
Get
Rocking
Strength,
Agility &
Power
Quality Run:
Hill
Repeats
Balance,
Stability &
Core
Long
Run
Fun Run
or
Cross Train
Strength,
Agility &
Power
Balance,
Stability &
Core
Run Drills:
Arm
Swing
Strength,
Agility &
Power
Quality Run:
Track
Speed Work
Balance,
Stability &
Core
Long
Run
Run Drills:
Bounding
Fun Run
or
Cross Train
Race
Weekend
Day 1
Quality Run:
Hill
Repeats
5k Program
Home
Strength,
Agility &
Power
Race
Weekend
Day 2
Balance,
Stability &
Core
Quality Run:
More
Fartleks!
Balance,
Stability &
Core
Long
Run
Long
Run
Fun Run
or
Cross Train
Fun Run
or
Cross Train
You’ve made it through four weeks, and you’ve earned a little fun. Be active today however you choose: playing in a pick-up game (soccer, flag football, or volleyball), or riding a bike.
If you do choose to run, you “have-to-have-to-have-to” run a new and different route each time, preferably with a new and different person each time! Running can help us meet new people and experience new places, and the combination of those two are easy ways to keep us excited and inspired by our program!
Regardless of the activity you choose, we also prefer you leave the watch or screen at home, or at least out of sight! Tap into your inner Calvin and Hobbes. Use your imagination and let your inner child and your best friend take you on a new adventure. Time travel is optional.
10 Leg Swing Lunges, each side
10 Inchworm Push Ups
Beginner: 3 miles (5km)
Intermediate: 3 to 5.5 miles (5km to 9km)
Advanced: 5.5 miles (9km)
All Levels: 3/10 to 4/10
Today’s a great day to spend a little more time paying attention to those tight or sore muscles. Pick your favorite mobility exercise from the past 4 weeks and show yourself a little love.