Run
Warm-up:
- 10 Side Lunges (Each)
- 10 Squat Jumps
- 0:30 Bent-over Spinal Twists
Main Set:
Early hills, late volume.
Your job this week is to spend 30 minutes running hills. I won’t make it too specific, but spend some time either running consistent hills or even doing some sort of moderate-intensity hill repeats.
After getting good and tired from the hills, run flat for 30+ minutes.
The goal is to run the flat ground on fatigued legs and try to hold what is a normal pace!
This is a way for you to experience late-stage fatigue without needing to run all the volume necessary to get to late-stage.
Mobility Exercise:
Stop yourself 0.5 miles (0.8k) before getting back to where you will end your run and walk it in.
This is a very simple trick you can use to force yourself some time to cool-down.
A lot of us are in a rush, I know, but allowing yourself a 5-10 minute walk after your run is going to help you in the long haul!
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Full-Body Warm-up Sequence :
5 rounds:
- Good Morning
- Squat
- Walk out to plank
- Push-Up
- Walk back to downward dog
Main Set:
3 rounds:
- 0:40 Weighted Split Squats (Each Leg)
- 0:40 Unsupported Single Arm Bent Over Row (Each Arm)
- 0:40 Deadbug (keep low back flat on the ground!)
Mobility Exercise:
- Distal Quad Massage with LAX Ball (2-3 minutes on each side)
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Work
Use this workout to spice up your week. This workout can be done any day and should not make you sore for running!
Bonus Mobility:
- 2-3 min Pigeon Hold (+ heel pull in on last minute)
Bonus Strength:
3 Sets:
- 1:00 Hip Flexor Isolation (20 sec hold single lift each, 20 sec hold double lift)
- 8 Side Squats (5-second pause in “bottom”)
- 10 Push-Up + 5 sec Arm Raise
*Move methodically through the 3 sets. Not something you should be breathing hard on! Smooth strength training.
