Run 2
Week 2
Contents
Monday
Lower-Body Strength
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Adductor Mobilization
1–2 sets of 6–8 repetitions per side
Coaching cues: Rock back and sit on your heel, feeling the stretch in your inner thigh.
W2. Glute Bridge
1–2 sets of 10–12 repetitions
Coaching cues: Drive your heels into the floor, and lift your hips. Squeeze your glutes at the top.
Lower-Body Strength
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform another set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process.
1A. Single-Leg Squat off Box
2–3 sets of 8–10 repetitions per leg
Coaching cues: Use a sturdy chair, bench, or box that can support your weight.
1B. Quadruped Hip Abduction
2–3 sets of 15–18 repetitions
Coaching cues: Lift your knee out to the side and up to hip height. Don’t rotate as you lift.
Alternate Exercise Option—Single-Leg Glute Bridge
2–3 sets of 10–15 repetitions per leg
Coaching cues: Squeeze your glutes at the top of the movement.
2A. Walking Lunges
2–3 sets of 12–16 repetitions per leg
Coaching cues: Maintain balance and 90-degree angles at both your knees as you lower.
2B. Hip Four Quadrants
2–3 sets of 10 repetitions per leg in all four positions shown
Coaching cues: Perform the suggested reps for all four directions. Stay tall and don’t lean.
3. Wall Sit
2–3 sets of 30–60 seconds
Coaching cues: Lower to a full squat against the wall. Keep breathing as you hold this position.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you.
C2. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Go as low as you can without straining.
C3. Seated Hamstring Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
Tuesday
Run 1.1
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion of the workout.
W1. Calf/Soleus Stretch
1 set of 15–30 seconds per leg
Coaching cues: Don’t force it. Just go until you feel a gentle stretch. Slightly bend the knee of your extended leg to stretch the soleus muscle as well.
W2. Hip Flexors Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach overhead to the side opposite of the knee that is down until you feel a gentle stretch.
Optional—Plantar Fasciitis Release
1 set of 15–30 seconds per foot
Coaching cues: Apply light pressure and roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Easy Jog
5 minutes
CA2. Interval Training
2–3 repetitions of a 0.5 mile (0.8 kilometers) run followed by a recovery jog or walk of equal time duration as your run
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull your heel up toward your glutes. Do not land on your heel out in front of your body.
CA3. Cooldown Jog or Walk
2–5 minutes
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it. Just go until you feel a gentle stretch. Slightly bend the knee of your extended leg to stretch the soleus muscle as well.
C2. Hamstring Stretch on Chair
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Go as low as you can without straining.
Wednesday
Upper-Body Strength
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Floor Angels
1 set of 8–10 repetitions
Coaching cues: Keep your ribs and lower back on the floor.
W2. Yoga Push-Ups
1 set of 6–8 repetitions
Coaching cues: If needed, you can perform the push-up from your knees.
Upper-Body Strength
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform another set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process.
1A. Eccentric Pull-Ups
2–3 sets of 4–8 repetitions
Coaching cues: Jump so your chin is over the bar, then slowly lower 3–5 seconds to the bottom. Repeat.
Alternate Exercise Option—Reverse Snow Angel
2–3 sets of 10–15 repetitions
Coaching cues: Lift yourself only slightly off the ground.
1B. Feet Elevated Push-Ups
2–3 sets of 10–15 repetitions
Coaching cues: Place your feet on an elevated object. Maintain a straight line head to feet.
2A. One-Arm Row
2–3 sets of 10–12 repetitions per arm
Coaching cues: Use whatever equipment you have, such as a dumbbell or other weight, an exercise band, or a bag filled with items.
2B. Depth Push-Ups
2–3 sets of 10–15 repetitions
Coaching cues: Lower your chest slightly below your hands, then press up to full extension. If you don’t have exercise blocks, you can use books.
2C. Hip Lift Crunches
2–3 sets of 15–20 repetitions
Coaching cues: Lift and keep your hips off the floor as you perform the crunches.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Floor Chest Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Don’t force it. Just go until you feel a gentle stretch in your chest.
C2. Lat Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Sink your chest down, and pull the bar to the base of your neck until you feel a gentle stretch in the sides of your upper back.
C3. Triceps Stretch
1–2 sets of 15–30 seconds per arm
Coaching cues: Reach down your back, and lightly push down on your elbow until you feel a gentle stretch in your triceps.
Thursday
Run 2.1
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion of the workout.
W1. Adductor Mobilization
1 set of 6–8 repetitions per leg
Coaching cues: Rock back and sit on your heel, feeling the stretch in your inner thigh.
W2. Hip Flexors Stretch
1 set of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach overhead to the side opposite of the knee that is down until you feel a gentle stretch.
Optional—Plantar Fasciitis Release
1 set of 15–30 seconds per foot
Coaching cues: Apply light pressure and roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Easy Jog
5 minutes
CA2. Run
2.25 miles (3.62 kilometers) at a challenging pace
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull your heel up toward your glutes. Do not land on your heel out in front of your body.
CA3. Cooldown Jog or Walk
5–8 minutes
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it. Just go until you feel a gentle stretch. Slightly bend the knee of your extended leg to stretch the soleus muscle as well.
C2. Seated Hamstring Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Go as low as you can without straining.
Friday
Stillness Flow
Follow along with the videos and the cues that are given.
Warm-Up Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Stillness Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Cooldown Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Saturday
Run 3.1
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion of the workout.
W1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it. Just go until you feel a gentle stretch. Slightly bend the knee of your extended leg to stretch the soleus muscle as well.
W2. Quadriceps Stretch
1 set of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you.
Optional—Plantar Fasciitis Release
1 set of 15–30 seconds per foot
Coaching cues: Apply light pressure and roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Run or Jog
20–25 minutes at a steady, moderate pace
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull your heel up toward your glutes. Do not land on your heel out in front of your body.
Pick up the pace for a duration of 30 seconds when and as often as you feel like it during the run.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it. Just go until you feel a gentle stretch. Slightly bend the knee of your extended leg to stretch the soleus muscle as well.
C2. Hamstring Stretch on Chair
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Go as low as you can without straining.