Run

This week, we’ll use 10-minute intervals to build our top-end speed. In other words, we’re going to make running fast manageable.

Your Workout:

• 1-minute run @ 8/10 perceived effort
• 1-minute rest (walk or jog)
• 1-minute run @ 9/10 perceived effort
• 1-minute rest (walk or jog)
• 1-minute run @ 10/10 perceived effort
• 1-minute rest (walk or jog)
• 1-minute run @ 9/10 perceived effort
• 1-minute rest (walk or jog)
• 1-minute run @ 8/10 perceived effort
• 1-minute rest (walk or jog)
• Rest 2-3 minutes.

Repeat the above pyramid for 2-3 rounds as you see fit. Can be done anywhere!

Strength

We’re going back to basics! You can do something a thousand times, but if you’re doing it incorrectly, what’s the point?!

Your Challenge:

Using your most impeccable form, accumulate 50 squats, 50 lunges, 50 push-ups and 50 bicycle crunches. Feel free to spread your reps out across the day or bundle them up into one workout (5 rounds of 10 reps or otherwise)…the choice is yours! 

Try to do this 2-3 days this week!

Bonus Challenge

We’re using a “bird dog” progression to build some core strength so that you can control your torso rotation when you run. Follow along!

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