Run
Warmup:
3 Lunge Circles (side, front, back) each leg
10 Leg Swings
20 Single Leg Hops
Run Workout Explanation: How To Double
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:
- 20 Air Squats With Arms Overhead
- 2-3 Man Makers
- 12 Chair Dips
- 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)