Run
Warmup:
3 min EZ Run
SL Lateral Hops x10
••• Stick the landing!
Run Workout:
How To Use:
- Include this workout on a day where you plan to run easy volume miles with some strides. This is a day typically following a workout day or after a harder effort.
Workout:
30-60 minutes EZ
4 x 0:30 Uphill Run Intervals
Focus Points: -find a shallow “runnable” downhill. –quick/light feet –Relax the upper body
Goal:
Work hard on that 30 seconds! Maintain good cadence and don’t slow down during the 30 seconds.
Mobility Exercise:
10 Single Leg Downward Dog
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
20 Mountain Climbers
• Increase speed after first 10 reps.
Explanation:
Workout:
2 x 4 min, getting as far as possible.
1st: 1, 1, 2, 2, 3, 3…
Burpee
Air Squats
2nd: 1, 1, 2, 2, 3, 3…
Reverse Lunge (each leg)
Push-Up (use knees as needed to keep moving)
Rest 4 min between workouts.
How To Use:
• Use this workout either after your daily run or on a day between runs (ideally not the day before a hard/workout day).
Notes:
• Begin with one rep of each exercise and add one rep each time you return to it. Get as far as possible in 4 minutes!
• The video of the push-up and reverse lunge got deleted. Sorry! If you need a demo of the push-up go here, or the reverse lunge go here.
Mobility Exercise:
Pigeon
• 3 min per side
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
Upper back massage 2-3 minutes
Bonus Strength:
How To Use:
• This workout can be done whenever during your week but will fatigue your upper body. So if you have a big workout in your week, do this either afterwards or at least two days before.
Tempo Press/Pull
3 Sets
5 DB Press
• Tempo: 5 second push, 5 second pause, 5 second lower
5 DB Row
• Tempo: 5 second pull, 3 second pause, 5 second lower
Rest as much as you need between sets to keep yourself at the tempo. Adjust weight and body angle to make tempo achievable
