Run 2
Week 6
Contents
Monday
Full-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. Cat-Cow
1 set of 6–8 repetitions
Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.
W2. Forearm Wall Slides
1 set of 8–10 repetitions
Coaching cues: Gently squeeze your shoulder blades together as you lift your arms off the wall.
W3. Spider-Man Plank with Reach
1 set of 4–6 repetitions per side
Coaching cues: Move from position to position with control.
Full-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 one more 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. One-Arm Incline Push-Up
2–3 sets of 8–10 repetitions per arm
Coaching cues: Lower your chest to a platform without letting your torso rotate. Press back to a full extension. If you are unable to perform the one-arm incline push-up, perform incline push-ups with two arms instead.
1B. Rear Foot Elevated Split Squat
2–3 sets of 10–12 repetitions per leg
Coaching cues: Place most of your weight on your front leg.
2A. Towel Pull-Ups
2–3 sets of 8–10 repetitions
Coaching cues: Use strong towels that can support your bodyweight.
Alternate Exercise Option—Prone Towel Pull-Downs
2–3 sets of 10–15 repetitions
Coaching cues: Try to pull the towel apart as you lower it toward your chest and then extend it back overhead.
2B. Single-Leg Hamstring Curls
2–3 sets of 10–12 repetitions per leg
Coaching cues: Place your heel on something that will easily slide on the floor. Lift hips as you curl your heel in.
3. Jump Rope
2–3 sets of 30–40 seconds
Coaching cues: Land softly.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Chest Expansion Stretch
1–2 sets of 15–30 seconds
Coaching cues: Lock hands and straighten arms behind you. Lift them up until you feel a gentle stretch in your chest.
C2. Lat Stretch
1–2 sets of 15–30 seconds
Coaching cues: Sink your chest down, and pull the bar to the base of your neck until you feel a gentle stretch.
C3. Single-Leg Forward Fold
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C4. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you.
Tuesday
Run 1.2
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 your knee 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 to the opposite side 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
3–6 repetitions of a 0.25 mile (0.4 kilometers) run followed by a recovery jog or walk of equal time or distance as your run
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up toward glutes. Do not land on your heels 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 your knee 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
Core 2
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. Thread the Needle
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
W2. Bird Dog
1–2 sets of 6–8 repetitions per side
Coaching cues: Keep your abs drawn up into your spine as you reach.
Core Circuit
Cycle through all five of the exercises. Do each exercise for 30 seconds. Take a 10-second rest between each exercise. After performing all five exercises, rest for 60–90 seconds and then repeat the same circuit. Depending on your fitness level, complete anywhere from three to five rounds of the five-exercise circuit.
1A. Dead Bug (Legs Only)
1 set of 30 seconds
Coaching cues: Keep your ribs down and lower back on the floor. Extend one leg, and then return it without letting your lower back lift off the ground.
1B. Anti-Rotation Walkouts (Right Side)
1 set of 30 seconds
Coaching cues: Anchor your band at stomach height around something secure at your side. Press band directly in front of your chest, then slowly walk away from the anchor point while maintaining the position of your hands.
Alternate Exercise Option—Side Plank (Right Side)
1 set of 30 seconds
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
1C. Hip Lift Crunches
1 set of 30 seconds
Coaching cues: Lift and keep your hips off the floor as you perform the crunches.
1D. Anti-Rotation Walkouts (Left Side)
1 set of 30 seconds
Coaching cues: Anchor your band at stomach height around something secure at your side. Press band directly in front of your chest, then slowly walk away from the anchor point while maintaining the position of your hands.
Alternate Exercise Option—Side Plank (Left Side)
1 set of 30 seconds
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
1E. Mountain Climbers
1 set of 30 seconds
Coaching cues: Maintain a straight line from your head to your toes.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Cat-Cow
1–2 sets of 6–8 repetitions
Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.
C2. Child’s Pose
1–2 sets of 15–30 seconds
Thursday
Run 2.2
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 to the opposite side 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
2.5 miles (4 kilometers) at a challenging pace
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up toward glutes. Do not land on your heels out in front of your body.
CA3. Cooldown Jog or Walk
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 your knee 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
Endurance
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. Cat-Cow
1 set of 4–6 repetitions
Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.
W2. Bird Dog
1 set of 4–6 repetitions per side
Coaching cues: Keep your abs drawn up into your spine as you reach.
Endurance Circuit
Cycle through all four of the exercises. Do each exercise for 30 seconds. Take a 10-second rest between each exercise. After performing all four exercises, rest for 30–90 seconds and then repeat the same circuit. Depending on your fitness level, complete anywhere from four to six rounds of the four-exercise circuit.
1A. Reverse Snow Angel
1 set of 30 seconds
Coaching cues: Lift yourself only slightly off the ground.
1B. Forward Lunge with a Twist
1 set of 30 seconds
Coaching cues: Perform this exercise slowly and with control.
1C. Sliding Knee Tucks
1 set of 30 seconds
Coaching cues: Place your feet on something that will easily slide on the floor. Tuck your knees toward your chest while maintaining a straight back.
1D. Chair Burpees
1 set of 30 seconds
Coaching cues: Don’t let your hips sink when you jump back.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Sphinx Pose
1–2 sets of 15–30 seconds
Coaching cues: Gently press up to your forearms. If you are able to without pain, go up to your hands.
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. 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 your knee to stretch the soleus muscle as well.
Cooldown 3
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 3.2
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 your knee 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 heel up toward glutes. Do not land on your heels out in front of your body.
Pick up the pace for a duration of 60 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 your knee 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.