Run
Warmup:
5 Rounds
1:00 Run
7 Air Squats + 5 Leg Swings (each leg)
• This can be sprinkled into the start of your run.
Run Workout:
10 minutes EZ
1 minute Stride Boost
5 minutes EZ
1 minute Stride Boost
4 minutes EZ
1 minute Stride Boost
3 minutes EZ
1 minute Stride Boost
10 minutes EZ
Notes:
• A “Stride Boost” is when we turn our focus to our stride LENGTH. Between 5k-Marathon, your cadence should remain pretty much the same (170-180 spm), so an increase in stride length is needed to facilitate faster speeds.
• You should also attempt to maintain your cadence when increasing the stride length. When doing this, you will go faster, and that’s what we want!
• Speed is a product of (stride length • cadence), so increasing stride length while maintaining a constant cadence will result in increased speed.
Mobility Exercise:
Loaded Toe Extension
• Done immediately following mechanical speed session
• 2-3 minutes per foot
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
2 Rounds
20 Backwards Arm Circles
10 Air Squats
10 Plank + Knee Pull
Strength:
4 sets:
Every minute, progress through:
A: 10 SA DB Press (5 each arm, alternating)
B: 12 SL Glute Bridge (add weight as needed)
C: 10 Seated Leg Raises + 10 Seated Leg Raise Circles CCW, 10 Seated Leg Raise Circles CW
D: Rest
For Example: Minute 0-1 exercise A, minute 1-2 exercise B, minute 2-3 exercise C, etc Use the 60 second rest to add more weight as needed.
16 minutes total.
Mobility Exercise:
Bottom Dip Hold
• 2 x 0:15 Hold
• 2 x 0:30 Hold
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
Spinal fulcrums
• 3-5 minutes total
Bonus Strength:
3 Sets
8 Single Leg Burpees (4 each leg)
Rest as needed
0:30-0:60 Wall Walk Hold
Rest as needed
12 Tempo Renegade Rows (6 each arm) (3 Sec pause at chest)
Rest as needed
