RUN

It’s a good week for a tempo run!

If you are new to this concept, don’t worry. This is a great introduction to “speed work” or learning to sustain a speed higher than that of your usual long-run slog. Specifically, we will get your body used to handling a higher heart rate and cadence for a longer period of time.

Your Workout:

40 minutes of running total

- 10 minute run @ “warm-up” pace or @ 5/10 perceived effort
- 20 minute run @ 7/10 perceived effort
- 10 minute run @ “cool down” pace or 5/10 perceived effort

Notes: There are no recovery breaks between sections. Move immediately from warm-up to the main set to cool down.

STRENGTH

Let’s get strong.

No, we’re not just talking about getting a good sweat in. We’re talking about building strength for stronger, more efficient running.

You’ll need a set of heavy-ish dumbbells. Pick a weight you can control but, heavier than you’d normally grab for a circuit workout.

Your Workout:

4 Rounds

- 5-8 dumbbell deadlifts
- 5-8 squat-to-overhead-press with dumbbells
- 10 (5 per side) plank rows with dumbbells

Notes: Focus on good form. Rest as needed between sets.

Want a “cardio” version? Grab lighter dumbbells, increase reps to 15 per movement, and shorten the rests.

BONUS CHALLENGE

Checking in on our core strength with a Plank challenge!

Your Mission:

Make 3 attempts this week at a plank hold for max time.

Plank Hold Reminders:

- Don’t forget to breathe
- Shoulders stacked over the wrists.
- Screw elbow pits forward so that shoulders and lats can provide support.
- Squeeze belly and butt tight.
- Don’t forget to breathe.
- Don’t let hips drop.
- Keep chin neutral and in line with the spine.

GOOD LUCK!

Remember: Post your results, comments, and questions in your Runner’s Community right in our app!