Run

Warmup:

10 Single Leg Lateral Hops (each leg)

• Try to increase distance across the 10 reps!

Run Drill:

4 x 0:30 Uphill Run Intervals

Focus Points:

• Find a shallow “runnable” downhill.

• Quick/light feet

• Relax the upper body

Mobility Exercise:

Single Leg Downward Dog. Don’t forget to take big belly breaths!

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

STRENGTH

Warmup:

20 Mountain Climbers

• Increase speed after first 10

Workout:

3 Rounds

• 1:00 Burpee + Push-Up

• 200m Run (or 1:00 run)

3 Rounds

• 1:00 Air Squats

• 2o0m Run (or 1:00)

Rest 2 min between first 3 rounds and second 3 rounds.

Focus: Your job in this workout is to recover on the run. We do not care how fast you run, just that you recover! Learning how to actively recover is a vital component of run fitness and strength training adaptation in running.

Mobility Exercise:

Pigeon

• 3 min per side

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

Bonus Challenge

Bonus Mobility:

2:00 Reverse Arm Circles

Bonus Strength:

Tempo Press/Pull
3 Sets
5 DB Press
• Tempo: 5 second push, 5 second pause, 5 second lower
5 DB Row
• Tempo: 5 second pull, 3 second pause, 5 second lower

Rest as much as you need between sets to keep yourself at the tempo. Adjust weight and body angle to make tempo achievable