Run

Warmup:

3 Rounds

10 Step Walking Lunge (performed standing lunges in video since my backyard is muy pequeño)

Hop Back To Start Position

• First Round: Two-Foot

• Second Round: Left Foot

• Third Round: Right Foot

Run Workout:

1-3 Miles EZ
3 Rounds:
2:00 Hard
2:00 EZ
1-3 Miles EZ

The mileage for the opener and closer should be based on your current volumes of running. If you…
• Run <10/week: 1 Mile
• Run 10-20/week: 2 Miles
• Run 20+/week: 3 Miles

Mobility Exercise:

20 Dorsiflexion Circles (10 each direction)

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

STRENGTH

Warmup:

10 Push-Ups To Downward Dog

10 Scorpions

10 Cat/Cows

Workout:

5 Sets
• 5-10 Push-Ups
• 10 Step Front Rack Walking Lunge
• 0:30 OH DB Walk
• 400m Run (or 2:00) (not in the video)

Rest 1:00 between sets.

Mobility Exercise:

Glute Massage

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

Bonus Challenge

Bonus Mobility:

2:00-3:00 Pigeon Hold + Breathing! (not in video…sorry!). Doesn’t mean it’s not important!

Bonus Strength:

3-4 Sets, not for time:

1:00 Weighted Single Leg Balance (each)

10 Half Kneeling Presses (each arm)

10 Breath Hollow Body Hold