First things first, you have to warm-up! Try these fun warm-up ideas.
In order to run fast, you’ve got to practice running fast!
6 – 8 Rounds (depending on your desired difficulty of the workout)
- 400 meter run (.25 miles if not on a track) at an 8-9/10 perceived effort
- Rest 2-3 minutes (you can walk, jog, or stand still. We encourage you to keep your body moving in some way
Remember: higher speed tends to come with a greater risk of injury. Put lots of value into your warm-up and hang onto that proper run form, start to finish!
What better way to build speed than with powerful and explosive movements?
3 – 4 Rounds
- For distance: 10 long jumps to or past a target on the ground
- For height: 10 high jumps up to or past a target on the wall
- For height & distance: 10 box jump-overs
- Rest as needed
- Land as softly as you can keeping your core engaged
- Keep knees behind toes on all take-offs and landings
- Use your arms and hips to generate maximum power
- If a hard box is too daunting, use something softer, or lower, as your object to jump over.
Bonus Plank Challenge
Time to re-test that plank hold!
- Hold your best plank for as long as you can
Very Important: the clock stops once you are no longer able to hold the plank with good form!
Record (and share) your time!
Challenge yourself to a few attempts this week. Remember to try it at different times: once before a workout, once after, once on a rest day, etc.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!