It’s a good week for a tempo run!
If you are new to this concept, don’t worry. This is a great introduction to “speed work” or learning to sustain a speed higher than that of your usual long-run slog. Specifically, we will get your body used to handling a higher heart rate and cadence for a longer period of time.
- 10-minute run @ “warm up” pace or @ 5/10 perceived effort
- 20-minute run @ 7/10 perceived effort
- 10-minute run @ “cool down” pace or 5/10 perceived effort
This is a 40-minute workout. In other words: there are no breaks between sections. Move consecutively from warm up to main set to cool down.
Let’s get strong.
And no, we’re not just talking about getting a good sweat in. We’re talking about brute strength and increasing it for stronger, more efficient running.
You’ll need a set of heavy-ish dumbbells. Pick a weight you can control, but heavier than you’d normally grab for a circuit workout.
- Perform 5-8 dumbbell deadlifts for quality.
- Perform 5-8 squat-to-overhead-press with dumbbells for quality.
- Perform 10 (total) plank rows with dumbbells for quality.
- Rest as needed.
- Repeat for ~4 rounds total.
* For more of a “cardio” version: grab lighter dumbbells, increase reps to 15/movement and shorten the rests.
Plank challenge re-test!
It’s a new year, so let’s act like it.
Make 3 attempts this week at a plank hold for max time.
- Shoulders stack over the wrists.
- Screw elbow pits forward so that shoulders and lats can provide support.
- Squeeze belly and butt tight.
- Don’t let hips drop.
- Keep chin neutral and in line with the spine.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!