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.