RUN

Sometimes you’ve just gotta face your challenges head on.

This week, that means spending some time at your top-end speed.

Your Workout: 

Warm up with 5 minutes easy jog.

Main set:

30 second run at 8/10 perceived effort (*speed based on how hard the running feels to you on scale of 1-10)1 minute jogging/power walk recovery. Challenge yourself to stay moving!

Repeat twice more for 3 rounds total.

2 minute rest.

30 second run at 9/10 perceived effort

1 minute jogging/power walk recovery. Challenge yourself to stay moving!

Repeat twice more for 3 rounds total.

2 minute rest.

30 second run at 10/10 (everything you’ve got left!) perceived effort

1 minute jogging/power walk recovery. Challenge yourself to stay moving!

Repeat twice more for 3 rounds total.

Cool down with 5 minutes easy jog/walk.

STRENGTH

Goal here is to get as many reps done as possible in the allotted time. All while keeping the most perfect form you can!

3 Rounds:

1 minute on/1 minute off: Inchworm burpees

3 Rounds: 

45 seconds on/45 seconds off: Glute bridge raises (one leg at a time, if you’re looking for a challenge!)

3 Rounds:

30 seconds on/30 seconds off: Sit-ups

Repeat this entire series 1-2 more times, as you see fit! Rest at least 2 minutes before starting over. 

Bonus Mobility

Get those mobility tools out! You’re going to need them after those speedy workouts.

Step 1:

Get into the tissues of those calves with your favorite roller, coffee mug, lacrosse ball or whatever you’ve got. Spend about 3 minutes up and down each calf.

Step 2:

Find a downward dog position and pedal out the feet for a stretch. Spend 1-2 minutes here.

Step 3:

Rinse and repeat steps 1 and 2 for your hamstrings and quads, using stretches specific to those areas.

Some ideas:

Hamstrings – 1) hamstring floss from a runner’s lunge 2) downward dog 3) leg up on a box

Quads – 1) couch stretch 2) standing quad stretch

Don’t forget to breathe!

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