Run

Let’s work on some endurance! A workout like this one is KEY in making your long runs feel easier.

Your Workout:

2-minute run @ 6/10 perceived effort
2-minute jogging recovery @ 3/10 perceived effort
90-second run @ 7/10 perceived effort
90-second jogging recovery @ 3/10 perceived effort
1-minute run @ 8/10 perceived effort
1-minute jogging recovery @ 3/10 perceived effort
90-second run @ 7/10 perceived effort
90-second jogging recovery @ 3/10 perceived effort
2-minute run @ 6/10 perceived effort
3-5 minute jogging recovery @ 2-3/10 perceived effort
Repeat all of the above ONCE MORE (for 2 total rounds).

Strength

While some strength workouts are designed to get you stronger (able to lift/move more weight), others are designed to increase your muscular endurance (how long your muscles can last under load). Noticing a theme this week?

Your Workout:

You’ll need 1 or 2 pairs of dumbbells. 1 set heavy and 1 set light, OR just 1 set medium.

10-12 weighted curtsy lunges
10-12 bent-over rows
10-12 dumbbell deadlifts
10-12 bent-over reverse flyes
10-12 (per leg) weighted split squats
For each movement: Aim to get through all 10-12 reps with no breaks. In other words, get through all reps of one movement before resting and moving on to the next movement.
Complete 3 total rounds. Rest as needed between rounds.