RUN

This week we’re working on our recovery. More specifically, how quickly and efficiently we can recover.

Your Workout:

• • • Run 30 seconds, rest 90 seconds
    • Run 40 seconds, rest 80 seconds
    • Run 50 seconds, rest 70 seconds
    • Run 60 seconds, rest 60 seconds
    • Run 70 seconds, rest 50 seconds
    • Run 80 seconds, rest 40 seconds
    • Run 90 seconds, rest 30 seconds

Notes:

• • For every run portion, you’ll find a perceived effort (how hard it feels to you) of 7 out of 10. Faster than a jog, but not an all-out sprint.
  • This workout will help boost oxygen handling and help you become more comfortable in the recovery phase. So let’s “breathe through it” and get stronger together.

STRENGTH

This week we use plyometric work to get you running faster and smoother. We also threw in some core work because… could there ever really be enough?

Your Workout:

You’ll need to make a “T” or cross on the ground, to use as your jumping obstacle. Draw it with chalk, use ropes, or mobility bands like I did!

3 Rounds

• • • Two foot “T” jump: 5 times around (forward, sideways to the right, backward, sideways to the left counts as once around) clockwise
    • 5 times counter-clockwise.
    • 30 seconds plank hold
    • Single-leg (right leg) “T” jump: 5 times clockwise, 5 times counter-clockwise.
    • 30 seconds right side plank hold
    • Single-leg (left leg) “T” jump: 5 times clockwise, 5 times counter-clockwise.
    • 30 seconds left side plank hold

Rest as needed!

BONUS MOBILITY

With all those intervals and “T” jumps you’re going to need to unwind and pacify those sore muscles.

This week we combine a runner’s lunge with a hamstring stretch in a dynamic movement.

Your Mission:

• • • 5-7 repetitions on each leg. Move slowly and pause at the sticky spots for a few deep breaths.

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