Run

Warmup:

10 Lateral Lunges (each)

10 Reverse Lunges (each)

10 Leg Swings (each)

Run Workout:

Kirk’s Favorite Alternation Workout

1 mile (Easy) (1.6km)

3 minutes (Very Easy)

2 miles (Moderate) (3.2km)

3 minutes (Very Easy)

2 miles (Moderate) (3.2km)

3 minutes (Very Easy)

4 x 0.25 miles (HARD) with easy 30 second jog between. (0.4km)

Notes:

• Do this run as your hard and/or tempo workout day this week!

• The heart of this workout is hitting equal times for both the 2 mile efforts AND equal times for the hard 0.25 mile efforts!

Mobility Exercise:

20 Leg Swings (each)

1:00 Deep Lunge (each)

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

Strength

Warmup:

10 Cat/Cows

10 Deep Lunge (3 sec hold)

40 Reverse Arm Circles

Strength:

Movement Demos:

Tabata Challenge!

Tabata = 8 Rounds of 20 seconds of work, followed by 10 seconds of rest (total time = 4 minutes)

Tabata Squats, Rest 1 min (after all 8 rounds)

Tabata Push-ups, Rest 1 min

Tabata Reverse Lunges, Rest 1 min

Tabata Plank Hold

Notes:

• Your goal is to find the highest sustainable amount of reps for each movement (besides the plank, of course). For example, getting 20 reps in the first round then falling apart and only getting 2 or 3 reps by the 8th round. Try and get the most amount across all rounds!

Mobility Exercise:

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

Bonus Challenge

Bonus Mobility:

10 Alternating Deep Lunge Hold (5-10 seconds) with low transition.

Bonus Strength:

3 Sets

8 Single Leg Deadlifts (add weight as needed) (each)

10 Slow Grasshoppers (5 second raise, 5 second return)

1:00-1:30 SL Balance + DB Around The Worlds (Each)