RUN
Warmup:
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- 10 leg swing + lunge (each side)
- 10 grounded ankle circles (each direction, each foot)
Run Workout:
*Perform this after a normal distance easy run for mid-week.*
Hill Running focusing on your technique
6 Sets
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- 1:00 run uphill
- run downhill
Mobility Exercise:
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- 10 each leg deep lunge + hamstring drive
STRENGTH
Warmup:
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- 20 mountain climbers increasing speed after the first 10.
Strength Workout Explanation:
High-intensity option day! If you are not actively doing 2+ running workouts a week right now, do this at high-intensity. Otherwise, just cruise through the workout and focus on consistency.
Strength Workout:
Every 2 minutes, for 10 minutes:
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- 200m run (or 1:00)
- max reps DB reverse lunges in the remaining time.
Rest 3 minutes
Every 2 minutes, for 10 minutes:
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- 200m run (or 1:00)
- max reps dumbell thrusters
Notes: At the start of the workout, and every two minutes after that, perform a 200m run, then use the remaining time before the next run to accumulate either lunges or thrusters. At the 2 minute mark, stop doing whatever you’re doing and run 200m. See how many reps you can get in!
Mobility Exercise:
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- 2-3 minutes each side of calf massage while circling the ankle to really get in those tissues. Use DBs from the workout.
BONUS CHALLENGE
Bonus Mobility:
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- 2:00-3:00 elevated pigeon hold + breathing!
Bonus Strength:
3-4 Sets, not for time:
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- 1:00 each leg weighted single-leg hops
- 8 goblet squats with a 3-second pause at the bottom.
- 10 breath hollow body hold.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!