Run

This one won’t be easy, but it’ll be worth it! So give it all you’ve got for one, challenging round.

Your Workout:

• 5 x 30-second run @ 5/10 perceived effort
• Rest 30 seconds between each of the 5 rounds.
• 4 x 45-second run @ 6/10 perceived effort
• Rest 45 seconds between each of the 4 rounds.
• 3 x 60-second run @ 7/10 perceived effort
• Rest 60 seconds between each of the 3 rounds.
• 2 x 75-second run @ 8/10 perceived effort
• Rest 75 seconds between the 2 rounds.
• 1 x 90-second run @ 9-10/10 perceived effort

Yes, we’re asking for increased output as the time goes up, but this is exactly what’s going to make a change in your stamina (and ability to persevere)! Good luck.

Strength

What is “agility”? And more importantly, why is it so important for runners to have?

Agility drills help increase your balance and response time to things that come up along your running path and in your races. Whether it’s a pothole, rock, tree branch or something imaginary that you somehow trip over when you’re tired, agility drills prepare your body to respond accordingly and keep you from rolling your ankle, etc. Drills are great for creating good habits, even through fatigue.

Your Workout:

*If you don’t have an agility ladder, just make one on the ground as shown in video.

• 2 passes down & back (4 total) of “2 feet in, 2 feet out” moving forward
• 2 passes down & back (4 total, remembering to switch legs) of “2 feet out, 1 foot in”
• 2 passes down & back (4 total) of “2 feet in, 2 feet out” moving laterally
• 10 long jumps
• 20 (alternating) single-leg lateral jumps
• Repeat entire sequence once more, resting as needed.

Bonus Challenge

It’s “plank challenge” week! We’re re-testing that plank hold, and for you veterans, we’re taking things up a notch.

Your Challenge:

For max time: Hold the most perfect plank position you can.

For those of you who have been testing this for a few months now: Try lifting one leg or one arm off the ground. The rest of the body should look completely unaffected by the missing limb.

Test your holds a couple of different times this week and write down your best one. When we re-test next month, you’ll be able to see your improvement on paper!

Remember: Post your results, comments, and questions in our private Facebook Group…just for you!