Warmup with Jumping jacks, high knee running in place, and jump rope for a 5 minutes to get the blood flowing


Floating Heel Clam (this one looks funny...but it's hard)
12-30 repeats each side (stop when form falls apart)
If it's too difficult, do it with heels touching
https://www.youtube.com/watch?v=TVdv_Fx4fVA
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Opposite Arm & Leg Plank
30 seconds-2 minutes in any combo (3 x 10 sec each side to start, progress)
https://www.youtube.com/watch?v=bEwuaHel5iw
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Single Leg Glut Bridge/March
Do 10-15 repeats each side as long as pelvis does not drop or tilt. Start by lifting one heel off the ground with toe touching to test stability. Lift knee and/or extend leg to increase difficulty
https://www.youtube.com/watch?v=P3X45Y7JehY
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Basic Squat
Do this body weight only to start and you can increase intensity with dumbbells or a medicine ball
10-30 repeats
https://www.youtube.com/watch?v=FVdFKgbYzOw
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Clock Lunges:
Do 3 sets of 6-10 repeats each leg
https://www.youtube.com/watch?v=nYSTidWwaqY

If you have lactate threshold testing done do this in Zone 2 - Aerobic.

If you don't have testing done use rate of perceived effort (RPE) and this should be done in 3-4 out of 10.

Run 3 mins and walk 4 mins for the duration of the session.

The goal is a distance of 3 miles. If it takes you longer than 45 min just mark down the time it took you in your Training Peaks account. If 3 miles is too long for you at this point in your training just do 2 miles the same way as outlined above.

If you have lactate threshold testing done do this in Zone 2 - Aerobic

If you don't have testing done use rate of perceived effort (RPE) and this should be done in 3-4 out of 10.

The goal is a distance of 3 miles. Run/jog 2 mins, then walk 2 mins and repeat for the duration of the 3 miles.

Stop at the 45 min mark regardless of how far you have run. Make a note of the distance if your Training Peaks account.

1/2 Mile warm up with some stretching included

6 x 30 second Hill Repeats; 
Walk down hill before starting next hill

1/2 Mile cool down with some stretching included

The goal is a distance of approx. 2 miles without stopping.

5 min easy jog/stretch warm up

1 minute interval (fast/race pace); 2 minute recovery jog, but no walking unless you really need to

Repeat 5 times

5 min easy jog/stretch cool down

Reminder: Make sure to warm up with EASY jogging, stretching, fast walking for at least 5 minutes as well as cool down the same way. Your heart rate should be slow and steady at the warmup and cool down and you should be able to hold a conversation during this part of the workout.

400 easy warm up,

3 x 400m at 5k pace
- if you don't know this do the pace that you believe you could maintain for a full 5k without needing to walk. Hint: start out slower than you think you should so you don't burn out

400m recovery/easy jog after 3

REPEAT ABOVE 2 TIMES

800 easy cool down

If you have lactate threshold testing done do this in Zone 2 - Aerobic

If you don't have testing done use rate of perceived effort (RPE) and this should be done in 3-4 out of 10.

The goal is to run this whole 2 miles at a moderate pace. Remember to go slower than you think you need to at the start so you can maintain a run the whole time.