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!