*Day 1*:  30 minutes easy run OR 3-miles easy + 4X100m strides

Pre-Run Exercises: Complete the following lunge warm-up video. This includes 5 different lunge variation exercises to help you warm up.I like to do these each day before each workout. You end up doing 25 lunges on each side= 50 lunges total.  These will greatly strengthen your legs over time, giving you more power and flexibility to propel you forward!

Lunge Warm-Up (before run): https://www.youtube.com/watch?v=NI480zoJtvg&t=4s 

Fort the 30-minutes or 3-miles easy:

Don't worry about pace. Focus on form and running comfortably at a pace where you can hold a conversation. If you are running by yourself and you’re not embarrassed, try singing! If you can do that, you are running at an easy pace. ;-)

For the 4X100m strides: 

Strides are a 90% sprint. Focus on form and staying relaxed. Take a 60-90-second rest in between strides to walk/stand but do not sit down.

Post run exercises: After we finish running it is important to stretch and perform mobility exercises so that we can best recover for our next run! Please complete the following video:

Leg Swings + Standing Hip CARS/Hip Circles (you can also do these on all 4s) (after run):


https://www.youtube.com/watch?v=Ms4gr3A_yc4&t=19s