RUN

Building endurance is our main goal this week.

We are using the good ol’ pyramid system to work at different intensities for different periods of time.  Let’s do this!

Your Workout:

• • 2 minute run @ 6/10 perceived effort
  • 2 minute rest (walk or jog)
  • 1:30 minute run @ 7/10 perceived effort
  • 1:30 minute rest (walk or jog)
  • 1 minute run @ 8/10 perceived effort 
  • 1 minute rest (walk or jog)
  • 30 seconds run @ 9/10 perceived effort
  • 30 seconds rest (walk or jog)
  • 1 minute run @ 8/10 perceived effort
  • 1 minute rest (walk or jog)
  • 1:30 minute run @ 7/10 perceived effort
  • 1:30 minute rest (walk or jog)
  • 2 minute run @ 6/10 perceived effort
  • Cool down…

STRENGTH

We’ll continue to build on last week’s lateral work with two new movements!

Your Workout:

Warm-up:

• • 20 full-range jumping jacks

Main Set:

4 – 5 Rounds

• • 10 side squats, stepping out with the left leg
  • 10 side squats, stepping out with the right leg
  • 10 leg raises in a side plank (on elbow or hand), with left leg
  • 10 leg raises in a side plank (on elbow or hand), with right leg
  • Rest 1-2 minutes.

* Side plank modification: Bring your hands to a raised surface such as a bench or box.

Bonus Challenge

Let’s give those feet some love! You’d be shocked at how much they affect your body and running as a whole.

Grab a lacrosse ball, a coffee mug, wine bottle, or whatever else you’ve got lying around.

Step 1 Roll:

2 minutes per side foot rolling

*Roll out the plantar fascia of each foot. Work from the toes down to the heels, rolling laterally as well as forward and back, spending extra time on the tight areas. You can do this seated or standing.

Step 2 Stretch:

10-20 repetitions per side of dorsiflexion and plantar flexion work

• • From a seated position, with legs extended in front of you, pull your toes back toward you for 5 seconds. (This is dorsiflexion)
  • Relax toes, curl them under and point feet completely under your ankles until you’re balancing on the tops of your toes feeling a good stretch in the top of the feet and shins. Hold for 5 seconds. (This is plantar flexion)

*If you are in need of more of a stretch on the bottom of your feet, the dorsiflexion can be performed on the floor/mat sitting on your heels using your body weight.

*If you are in need of more of a stretch on your shins and tops of feet, the plantar flexion can be performed from a kneeling position on the floor/mat.

Step 3: Strengthen.

10-20 repetitions

• • Sitting on the ground with legs extended in front of you place a resistance band on the bottom of your toes and alternate between flexing and extending the toes.

*Option to use a band or towel for added resistance

*Added bonus: Practice flexing and extending the toes from a crouched position, using your body weight to make movement more challenging. Use hands or a surface to stabilize yourself.

Throw these in at least once a week to keep those feet working well for you and to help prevent the dreaded plantar fasciitis!

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