🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: We're completing three 8:00 runs at a moderate pace. Focus on good form and mechanics, emphasizing being light on the feet.

- If you're running outside, run 4 minutes out and 4 minutes back, with the goal to end in the same spot you started. If you have an AirRunner or treadmill, you can also use that to easily track distance. If you have a watch that tracks distance, use it for an outdoor run. You can also run 400-800 meter loops.

- Intended Intensity: RPE 5-6

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 1,200-2,000 Meters

EFFORT SCALE:

• RPE 5: Approximately 2:30-3:00 slower than your mile PR pace. This effort requires focus to maintain but is sustainable for 60-90 minutes. You can hold a labored conversation.

• RPE 6: Approximately 1:30-2:30 slower than your mile PR pace. This is a labored effort and requires a focus to maintain. You could speak a sentence between big breaths. Can maintain for 30-60 minutes.

- Run between the prescribed RPEs. This is a pace that should feel crisp, yet relaxed.

- Focus on quality running mechanics and steady breathing. Think “tall and springy,” keeping a forward lean from the ankles, not the hips!

- Bike

- Ski

- Row

- Ruck

Roll out feet with a lacrosse ball

Roll out calves with a foam roller

Quad stretch

Big toe stretch against a wall

15 Calf raises (weight on ball of foot, knee slightly bent) - left leg

15 Calf raises (weight on ball of foot, knee slightly bent) - right leg

20 Single-leg hops per leg

2 Rounds:

10 Meter Tip Toe Walk

10 Meter Pull Knee To Chest (alternating)

10 Meter Pogo Hops Forward

10 Meter Butt Kicks

10 Meter Quick Feet Foot Taps (forward)

200 Meter Jog/Run, gradually increasing in speed

PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)

- Kneel on one leg with your back foot elevated against the wall.

- Push your hips forward to stretch the hip flexor and quads.

- Hold for 1 minute per leg.

- Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)

- Sit on the floor with your legs straight and spread apart.

- Lean forward, keeping your spine long, and hold for 1 minute.

- Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)

- Anchor a light band to the rig.

- Loop your hand through the band and step back to stretch the lats and chest.

- Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)

- Start on hands and knees with one hand behind your neck.

- Rotate your upper body toward the hand that is up.

- Actively hold the end range for 2-3 seconds, then return to center.

- Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)

- Sit on the floor with one leg in front at 90° and the other behind at 90°.

- Actively rotate your hips to switch sides, using your hands minimally for balance.

- Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)

- Start on hands and knees with knees wide apart and feet turned out.

- Actively push your hips back and hold for 2-3 seconds, then return forward.

- Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)

- Hold an empty barbell or dowel overhead.

- Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.

- Position your hands as close together as you can while maintaining proper form.

- Hold the bottom position for 10-15 seconds, then rise.

- Perform 6-8 reps.