Run

Warmup:

20 Lateral Lunges (10 each direction) and 20 Hip Circles (10 each direction). 

Run Drill:

Standing Sprint Drill: 3 times through of Arms + Legs for 10” on/ 10” easy jog. Working on coordinating the arm swing with legs. 

Run Workout (not in video):

1 mile EZ
Rest 5 min
2 Rounds
600m (or 2:30)
500m (or 2:00)
400m (or 1:30)
300m (or 1:00)
200m (or 0:30)
Rest 2 min between reps and 5 min between rounds.

Notes:
• All efforts should be paced at moderate-high exertion.
• Goal of today is not to work hard. It’s to remind your legs how to move smoothly and spring-like. That is why there is so much rest.
• The emphasis today is mechanics, not aerobic stress. If you feel like you need to adjust either the pace or the rest in order to do this, go for it and let me know.
• This workout can easily be done at a track if you have access to one.

Mobility Exercise:

“Elevated Pigeon.” Spend 3-5 minutes exploring this stretch on each side. Good for before or after your run or strength training!

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

STRENGTH

Warmup:

10 Leg swing into Lunge (each side). Stick the landing!

Strength:

10 minute EMOM: 6 Jumping Lunges + 6 Burpees

*EMOM stands for Every Minute On The Minute. So for this workout, you will perform 6 Jumping Lunges and 6 Burpees, every minute, for 10 minutes.

Mobility Exercise:

Active Pigeon stretch.

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

Bonus Challenge

Bonus Mobility:

Glute tissue smash with lacrosse ball or softball (or even a foam roller!). Spend 2 minutes searching around for tight spots and introduce some motion to really get in there!

Bonus Strength:

10, 9, 8…1

DB Thruster.

*This means you will do 10 DB Thruster, rest as needed, 9 DB Thrusters, rest as needed, and so on.