Run 3
Week 1
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. Ankle Mobilization
1–2 sets of 8–10 repetitions per leg
Coaching cues: Keep your heel on the ground as you reach your knee forward.
W2. Forward Lunge with a Twist
1 set of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and in a controlled manner.
Lower-Body Strength Supersets
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. Perform 2–3 sets in week 1, then perform 2–4 sets in weeks 3 and 5.
1A. Skater Squat
2–4 sets of 6–10 repetitions per leg
Coaching cues: Squat back and down, gently touching your knee to a folded towel. Stand back up on one leg without getting help from the other leg.
1B. Bear Plank Shoulder Taps
2–3 sets of 6–8 repetitions per side
Coaching cues: Move slowly and don’t rotate your torso as you perform the exercise.
2A. Lateral Lunge
2–4 sets of 12–15 repetitions per leg
Coaching cues: Sink hips toward your outside heel and then drive back up to a standing position.
2B. Single-Leg Hamstring Curls
2–4 sets of 6–10 repetitions per leg
Coaching cues: Place your heel on something that will easily slide on the floor. Lift your hips as you curl your heel in. If you can’t perform this “single-leg” version, perform the same movement with both legs, as a modification.
2C. Sliding Knee Tucks
2–3 sets of 10–12 repetitions
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.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Brettzel Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Relax as much as possible and breathe deeply while holding this stretch.
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. Butterfly Stretch
1–2 sets of 15–30 seconds
Coaching cues: Lean forward until you feel a gentle stretch in your inner thighs.
C4. 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.
Tuesday
Run 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 your knee to stretch the soleus muscle as well.
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. Interval Training
3–4 repetitions of a 3-minute run followed by a 3-minute easy jog or walk
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up toward your glutes. Do not land on your heels out in front of your body.
CA3. Cooldown Jog or Walk
2–3 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
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. Pec Mobilization
1 set of 8–10 repetitions per arm
Coaching cues: Press your arm up and back until you feel a stretch in your chest. Hold each stretch for a full three seconds.
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. Yoga Pushups
1 set of 4–8 repetitions
Coaching cues: If needed, you can perform the push-up from your knees.
Upper-Body Strength Supersets
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. Perform 2–3 sets in week 1, then perform 2–4 sets in weeks 3 and 5.
1A. Feet Elevated Shoulder Push-Ups
2–4 sets of 10–12 repetitions
Coaching cues: Place feet on an elevated object. With a vertical torso, lower the top of your head to the floor. Press back up to full extension.
Alternate Exercise Option—Shoulder Push-Ups
2–4 sets of 10–12 repetitions
Coaching cues: Push your hips straight up. With a vertical torso, lower the top of your head to the floor. Drive back up, and keep your eyes on your feet.
1B. Vertical Bear Crawls
2–4 sets of 15–20 seconds
Coaching cues: Get your torso as vertical as possible to load your shoulders as you crawl forward.
2A. Typewriter Pull-Ups
2–4 sets of 5–7 repetitions per side
Coaching cues: Pull up toward your left hand. Slide over to the other hand and then lower back down. Repeat for the other side.
Alternate Exercise Option—Prone Towel Pull-Downs
2–4 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. Band Pull-Aparts
2–4 sets of 12–18 repetitions
Coaching cues: Grab a band with a shoulder-width grip in front of you. With straight arms, pull it apart until it touches your chest.
Alternate Exercise Option—Wall Slides
2–4 sets of 10–15 repetitions
Coaching cues: Try to keep your hips, upper back, shoulders, elbows, and wrists against the wall as you perform the slide. If you can’t, just get as close as you can.
3A. Dips
2–3 sets of 12–20 repetitions
Coaching cues: Get between two chairs. Place hands at the sides of your hips. Lower to 90-degree angles at your elbows, then press back up.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Thread The Needle Stretch
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
C2. Triceps Stretch
1–2 sets of 15–30 seconds per arm
Coaching cues: Reach down your back and lightly pull down on your elbow until you feel a gentle stretch in your triceps.
C3. Wrist Stretches
1–2 sets of 15–30 seconds per arm in each position
Coaching cues: Hold each stretched position for a full five seconds.
Thursday
Run 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. 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.
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
1.5 miles (2.4 kilometers) at a challenging pace
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up toward your glutes. Do not land on your heels out in front of your body.
CA3. Cooldown Jog or Walk
5–8 minutes or any remaining time you have left
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
Mobility 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.
Mobility 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
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 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. Run or Jog
20–25 minutes at an easy to moderate pace
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up toward your glutes. Do not land on your heels out in front of your body.
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. 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.
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.