Run

Let’s break up that long run!

Your workout is simple:

Start with a 5-minute warm-up run @ 5/10 perceived effort.

• Run for 40 minutes @ 6/10 perceived effort.
• Every 4 minutes: run 1 minute @ 8/10 perceived effort.
• Immediately after, return to 6/10 perceived effort.
• Repeat to the end of 40 minutes.

Finish with a 5-minute cool down run @ 5/10 perceived effort.

Strength

We’ve got some fun movements in store this week. Some of them variations on old classics, some of them brand new!

Your Workout: 

• 1 minute of low squat side shuffle
• Rest 20 seconds.
• 1 minute of pike walks/slides
• Rest 20 seconds.
• 1 minute of walking lunges with dumbbells
• Rest 20 seconds.
• 1 minute (30 seconds each leg) of single leg squats onto box, chair or bench
• Rest 20 seconds.
• 1 minute (30 seconds each leg) of single leg glute bridge raises
• Rest 20 seconds.

Aim for 3-5 rounds total!

Bonus Mobility

Follow along with Coach Morgan for a feel-good mobility flow for the back and shoulders.

This one will stretch and strengthen you all at the same time, providing a great warm-up or cool-down for any run this week. Enjoy!

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