Run for 20 minutes easy
6x(20 second accelerator followed by 40 seconds recovery)
Cool down 20 minutes easy

Curtsy Lunge
Inline lunge (banded in front)
Cross over step up
Mountain climber plank

at least 10 minutes slow warm up
20 minutes of 1 minute hard, 1 minute jog
at least 15 minutes slow cool down

Week 1: “hard” = hm effort
Week 2: “hard” = 10k (140 less 2’)
Week 3: “hard” = 5k (140 less 3’)
Week 4: “hard” = 3k (140 less 3.5’)
Week 5: “hard” = 1k (140 less nearly 4’)

Pistol-deep
Lateral lunge on steps
Sidelying runners
Skater

The most advanced thing you can do is listen to your body. What does it need today? A recovery run? an easy run with a friend? Extra snuggles in bed? a bath? yoga? Do whatever it is your body wants...within reason. Make sure the effort is easy and relaxed, don't get carried away (running with your friend who happens to be hyper-competitive, doing COREPOWERCARDIO Yoga because the Yin class looked boring...make good choices, yo). 60 minutes of whatever it is you decide to do is PLENTY. And remember, we are not in training so you can do whatever you want.

if you ARE in fact, in training you still need to make good choices. You can blow months of hard work with one bad choice (esp if it leads to injury!), so let's not do that.

HR stays <140 for first two miles. Then stop, and give me 6 accelerators (50 meters, or 30 seconds long) with one minute of rest in between each. Then finish out with easy effort running.

Runners lunge with alternating arm reach up
Squat pulses at 90 reps of 5
Three way reach with arms with single leg squat