Run
Warmup:
6 x 100m Run
• Run with stable arm drill for first 40m
• As a time domain, perform 0:10 Stable Arm Drill + 0:20 Ez Run
• Between each 100m run, perform 8 Reverse Lunges + 5 Leg Swings
Run Workout:
Mental Check In
Choose a day this week that you planned on having a smooth, consistent effort.
Now, instead of just zoning out for the 30-60 minutes you planned on running, try this:
At the 5:00 mark, and every 5 minute interval following, spend 1 minute just thinking about your running form.
This could be things like:
• Posture
• Cadence
• Arm Swing
• Breathing
• Torso Rotation
• Etc, Etc
Notes:
• This is something you should be doing anyways, but today is an added focus day. These focus sessions become more and more relevant the longer you are out and/or the more you are fatigued. So be sure to make this a habit!
Mobility Exercise:
This is what I do after every, single, run.
Immediately following your run, untie your shoes and perform:
• 3 Minute EZEZ Jog
• 5 Minute Walk
• 20 Leg Swings
• Loaded Toe Extension (as much as you want)
• 10 Slow Air Squats
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
10 MTN Climbers
10 Table Top Shoulder Extensions
10 Air Squats
10 Strict Presses (Light DBs)
Strength:
4 Rounds
1:00 DB Thrusters
400m Run (or 2:00)
Notes:
• This is a workout where we work on both pacing and active recovery capacity.
• Your goal in this workout is to get as many reps as you can in the 1:00 of Thruster, then run a 400m (or 2:00) as your “rest” between the rounds.
• Successful execution of this would result in consistent reps in the Thrusters and consistent times (or distances) in the 400m/2:00.
Mobility Exercise:
10 Lunge Drop To Pigeon Hold (5 each direction)
• 10-20 second pause in Pigeon
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
LAX Glutes
• 3-5 minutes each
Bonus Strength:
3 Sets
• 1 Slow Motion Man Maker
• 2 90/90 Hip Rotation + Hamstring Extension (each leg)
• 50-70 Single Leg Single Under (each leg)
• This could also be 1:30 effort per leg
• 4 Single Leg DB Deadlifts (each leg)
