RUN

Let’s run some hills!

You’ll need to find a “run-able” hill or something around a 5% gradient.

Your Workout:

2-4 Rounds

• • 30-second run @ 8/10 perceived effort
  • Rest is a jog/walk back down the hill.
  • 30-second run @ 9/10 perceived effort
  • Rest is a jog/walk back down the hill.
  • 30-second run @ 10/10 perceived effort
  • Rest is a jog/walk back down the hill.
  • 30-second run @ 9/10 perceived effort
  • Rest is a jog/walk back down the hill.
  • 30-second run @ 8/10 perceived effort
  • Recover at least 3 minutes before starting the next round

STRENGTH

This is a power workout! How explosive can you make your movements, keep good form, and control your breathing while doing so?

Careful. This workout usually leads to faster, more efficient running 🙂

Your Workout:

3 Rounds

• • 30 seconds: squat + reach
  • 10 seconds: rest
  • 30 seconds: jumping lunges
  • 10 seconds: rest
  • 30 seconds: squat + tuck jump
  • 10 seconds: rest 
  • 30 seconds: high skips on one leg
  • 10 seconds: rest
  • 30 seconds: high skips on the other leg
  • 1-minute full recovery before starting next round

BONUS MOBILITY

Those poor feet of yours need some love! Grab something small like a golf ball and let’s get to work.

Your Mission:

• • Spend 1-2 minutes rolling out the bottom of your foot with the ball.
  • Keeping your big toe on the ground, raise the rest of your toes for 10 reps.
  • Keeping the rest of your toes on the ground, raise your big toe for 10 reps.
  • Repeat everything on the other side!

This one’s perfect to do after all that jumping in your strength workout!

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