Run
Warmup:
10 Leg Swing + Lunge (each side)
10 Grounded Ankle Circles (each direction, each foot)
Run Workout:
*Perform this after an easy normal distance run for mid week.*
Hill Running
6 Sets
1:00 uphill
Run downhill
Mobility Exercise:
Deep Lunge + Hamstring Drive
• 10 each leg
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
20 Mountain Climbers
• Increase speed after first 10.
Strength Workout Explanation:
High intensity option day! If you are not actively doing 2+ running workouts a week right now, do this at high intensity. Otherwise, just cruise through the workout and focus on consistency.
Strength Workout Demo’s
Every 2 minutes, for 10 minutes:
• 200m run (or 1:00)
• Max DB Reverse Lunges in remaining time.
Rest 3 minutes
Every 2 minutes, for 10 minutes:
• 200m run (or 1:00)
• Max Dumbell Thrusters
Notes:
• At the start of the workout, and every two minutes after that, perform a 200m run, then use the remaining time before the next run to accumulate either lunges or thrusters. At the 2 minute mark, stop doing whatever you’re doing and run 200m. See how many reps you can get in each!
Mobility Exercise:
Calf Massage using DB’s from workout.
2-3 minutes each side.
Notes:
• Circle ankle to really get some benefit!
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
2:00-3:00 Elevated Pigeon Hold + Breathing!
Bonus Strength:
3-4 Sets, not for time:
1:00 Weighted Single Leg Hops (each)
8 Goblet Squats + 3 second pause.
10 Breath Hollow Body Hold.
