RUN

Your Warmup:

Run for 10 minutes

During the 10 minute run:

• • Perform 5 rounds of 10-15 meters stable arm drill

Note: Once 5 rounds of the stable arm drill are complete, finish the run in the remaining time.

Your Workout:

After all the hard work you’ve been putting in with your runs the last few weeks, your only objective is to go out and try something new!

• • 35 – 60 minute Run (time depending on your current level of fitness). Find a trail or, go to a neighboring city where you haven’t run before, and have fun!

Note: A great day to do this would be your long run over the weekend (if that’s when you do your long run!)

Your Mobility

2 minutes foot rolling each foot

STRENGTH

Your Warmup:

• • 10 minute easy run (Like those drills? Sprinkle them in during your strength warm-up too!)

Your Workout:

Grab some dumbbells!

3 Rounds

• • 1-minute strict dumbbell shoulder press
  • 30 seconds rest
  • 1-minute hollow body hold
  • 30 seconds rest
  • 1-minute alternating weighted reverse lunges
  • 30 seconds rest
  • 1-minute marching plank
  • 30 seconds rest

Your Mobility

2 minutes quad rolling and smashing per leg

Bonus Challenge

Bonus Strength:

Skill Work

3 Rounds

• • 10 single leg hops (each leg)
  • 1 minute dead bugs
  • 8 side squats (each leg)

Bonus Mobility:

Some yoga-inspired, dynamic movements to keep our tissues happy and healthy!

1 Round

• • 1-minute cat/cows
  • 1-minute lateral curls
  • 1-minute scorpions

Note: Do these movements with your breath in mind.  For example, while moving into cow pose (chest up, head looking up, belly toward the mat, stretching through the belly), inhale. As you move into cat pose (spine rounded toward the ceiling, core engaged, stretching through the back), exhale.

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