Run
Let’s run some hills!
You’ll need to find a “run-able” hill or something around a 5% gradient.
Your Workout:
- 30-second run @ 8/10 perceived effort
- Rest is jog/walk back down the hill.
- 30-second run @ 9/10 perceived effort
- Rest is jog/walk back down the hill.
- 30-second run @ 10/10 perceived effort
- Rest is jog/walk back down the hill.
- 30-second run @ 9/10 perceived effort
- Rest is jog/walk back down the hill.
- 30-second run @ 8/10 perceived effort
- Recover at least 3 minutes before starting again.
Recommendation is 2-4 total rounds!
Strength
This is a power workout! How explosive can you make your movements and how well can you control your breathing while doing so?
Careful. This workout usually leads to faster, more efficient running 🙂
Your Workout:
- 30 seconds: squat + reach
- 10 seconds: rest
- 30 seconds: jumping lunges
- 10 seconds: rest
- 30 seconds: squat + tuck jump
- 10 seconds: rest
- 30 seconds: high skips on one leg
- 10 seconds: rest
- 30 seconds: high skips on the other leg
- 1-minute full recovery
- Repeat for 3 total rounds.
Bonus Challenge
Those poor feet of yours need some love! Grab something small like a golf ball and let’s get to work.
Your Mission:
- Spend 1-2 minutes rolling out the bottom of your foot with the ball.
- Keeping your big toe on the ground, raise the rest of your toes for 10 reps.
- Keeping the rest of your toes on the ground, raise your big toe for 10 reps.
- Repeat everything on the other side!
This one’s perfect to do after all that jumping in your strength workout!
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!