Run

Warmup:

3 Lunge Circles (side, front, back) each leg

10 Leg Swings

20 Single Leg Hops

Run Workout Explanation: How To Double

If you’ve never done a double run, you can be missing out on some potential!

Today we are talking about what’s important to consider when attempting a double.

Workout Details:

Pick a day when you have lots of flexibility with your schedule.

Remember, try to leave at least 8 hours between your runs.

Advanced option:

• Easy AM Run, Harder PM Run

Beginner option:

• Harder AM Run, Easy PM Run

Rules for both:

• For the easier run, only run a volume that you are VERY confident with. Think easy shakeout run distance and LET it be easy.

• For the harder run, this can be as simple as a tempo run or even a track workout (for more advanced).

• Total volume for the day should not exceed what you can do for a long run.

Mobility Exercise:

Pin & Rotate Calves

2-3 min

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

STRENGTH

Warmup:

10 Hand Anchored Squats

10 Mountain Climers

10 Push-up to Downward Dog

Strength Explanation:

Workout Demo:

Every minute on the minute, for 16 min:

1. 20 Air Squats With Arms Overhead
2. 2-3 Man Makers
3. 12 Chair Dips
4. 12 DB Deadlifts

Repeat 4 times for a total of 16 minutes.

Notes:

• Complete the exercise in the given minute and use any time after completion before the next minute as rest.

• Choose weights that challenge you but allow you to move methodically without any breaks until completion.

Mobility Exercise:

20 Cossack Slides

• 10 each direction

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

Bonus Material

Bonus Mobility:

Couch Stretch. 2-3 minutes.

Bonus Strength:

3 Sets

10 Seated Single Leg Lifts

2 Plank Lifts Circuits (3 second hold for each lift)

10 Wide Stance Goblet Squats (3-5 second hold for each)