Tempo Run


  • 400 meter run
  • Carioca down/back
    • Keep arms parallel to direction of travel
  • Charlie’s Angels drill front and back

Cadence work:

  • 2 minutes 94 / 188
  • 1 minute 98 / 196


5K Tempo Run – run 5000m at 80-85% of your 1-mile pace


Mobility and Core

3 rounds:

  • 1 minute plank
    • bonus: round the world as long as possible in that minute
  • 12 reverse hyper


  • roll out
  • banded pigeon pose
  • wall squat

If you’re going to do another workout, do this one AFTER everything else is done.  Don’t stress out about it, the goal is to let you feel yourself running for a bit at a reasonable but not brutal pace.  Practice your form on this one!


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