Run

The run goal this week is consistency. Keeping a consistent pace from the first to the last intervals and holding on to that pace.

Your Workout: 

5 Rounds

• • 1 minute run @ 8/10 effort, or your 5K goal pace.
  • Rest 1 minute (walk or light jog)

1 Round

• • 5 minute run @ 7/10 effort, or your 10K goal pace.
  • Rest 3 minutes by walking or jogging

*Challenge: Do this sequence 2 times through

Strength

Working on that mid-line and stability through a range of dynamic movements.

Your Workout:

3-5 Rounds

• • 10 shoulder tap push-ups (right thumb to right shoulder, left thumb to left shoulder, push-up) *Push-up modification for beginners: Try going down fully extended and come up from the knees
  • 10 overhead squats with PVC pipe, barbell, or weight plate (start light and build from there)
  • 10 arch body rocks *For advanced athletes: arms extended overhead. For beginner athletes: hands on ground by ribs

*Rest as needed between rounds

Bonus Mobility

Sometimes we forget that our legs aren’t the only things working for us! Grab your foam roller and a lacrosse ball (or anything similar in size & density) because we are giving our upper body some love!

We are working on the thoracic spine, shoulders and beyond..

• • Begin by warming up for a few minutes on the foam roller. The wider surface area will help get your back muscles primed to be more receptive to the intense mobility work to follow.
  • Use the lacrosse ball to work deeper into specific tight areas you came across during the foam rolling. Spend at least 2 minutes on each spot, moving the arm side to side or up and down to create change in the tissue *keep the elbow extended 

*Add this thoracic tissue work into your routine a few times this week for some noticeable change in your posture, lingering back pain, and/or overhead range of motion.

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