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 2 miles. Run/jog 2 mins, then walk 3 mins and repeat for the duration of the 2 miles.

Stop at the 30 minute mark regardless of how far you have run. Make a note of the distance if your Training Peaks account.

800 meter warm up - easy pace. Run/Walk if needed.

4 x 400 meters at 5k pace with 4 minute recovery between each

(if you don't know your 5k pace yet that is fine, just run at a pace that you believe you can hold for 30-40 mins)

800 meter cool down - easy pace

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
+++
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
+++
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
+++
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
+++
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

800 meter warm up - easy pace. Run/Walk if needed.

4 x 400 meters at 5k pace with 4 minute recovery between each

(if you don't know your 5k pace yet that is fine, just run at a pace that you believe you can hold for 30-40 mins)

800 meter cool down - easy pace