Run

Warmup:

• 3 x 0:30 mountain climbers

Run Drill:

Cadence:

• After 5 minutes, count your cadence. Then Every 5 minutes, run with a 5-10 step higher cadence.

• Trick: try to run the same speed (so shorter steps).

Focus points:

• Cadence does not equal speed. It’s part of it, but don’t let a higher cadence affect your normal jogging speed. It should feel like your feet are moving quicker.

Mobility Exercise:

• Seated glute stretch with spinal twist. 2 min each side. Big breaths!

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

STRENGTH

Weekly Tuneup July 18th Strength from The Run Experience on Vimeo.

Warmup:

3 x 0:10 Alternating Hover Lunge Holds (on each leg)

Strength:

3 Sets:

• 1:00 Reverse Table Hold

• 1:00 Hollow Body Hold

If possible, this can be 1:00 consecutive. If not, accumulate 1:00 in each hold.

Mobility Exercise:

LAX Glutes. 2 min per side.

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

Bonus Challenge

Weekly Tuneup July 18th Bonus from The Run Experience on Vimeo.

Bonus Mobility:

30 Reps (does not need to be consecutive):

• Squat hold into hand-anchored knee extension.

• 3 second pause in squat, 3 second pause in knee extension.

Bonus Strength:

Practice (10-15 minutes):

• Single Leg Lateral Hops

• Single Arm Plank Hold

Rest as needed between.

*Remember, this is a SKILL. This means your job is to perform the mechanics and positions as best you can. Once it falls apart, stop and either rest, or move on.