Run 4
Week 2
Contents
Monday
Full-Body Fitness 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. Side-Lying Windmill
1–2 sets of 4–6 repetitions per side
Coaching cues: Keep your knee and knuckles close to the floor as you rotate your other hand around you in a circle.
W2. Spider-Man with a Reach
1–2 sets of 4–6 repetitions per side
Coaching cues: Move from position to position with control.
Full-Body Fitness 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. Split Squat
2–4 sets of 10–12 repetitions per leg
Coaching cues: Maintain balance. Don’t let knees cave inwards.
1B. Dips
2–4 sets of 12–15 repetitions
Coaching cues: Get between two chairs. Place your hands at the sides of your hips. Lower to 90-degree angles at your elbows, then press back up.
2A. Straight-Arm Pull-Downs
2–4 sets of 12–15 repetitions
Coaching cues: Keep your arms straight and your shoulders back as you pull the band down towards your hips.
Alternate Exercise Option—Prone Towel Pull-Downs
2–4 sets of 12–15 repetitions
Coaching cues: Try to pull the edges of the towel away from each other as you lower it toward your chest and then extend it back overhead.
2B. Sliding Hamstring Curls
2–4 sets of 10–12 repetitions
Coaching cues: Place your heels on something that will easily slide on the floor. Lift your hips as you slide your heels toward your glutes.
2C. Dead Bug (Legs Only)
2–4 sets of 10–12 repetitions per leg
Coaching cues: Keep your ribs and your lower back on the floor. Extend one leg, and then return it without letting your ribs or your lower back lift off the ground.
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. 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. Wall Chest Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Place your forearm on the wall at shoulder height. Then slowly turn away until you feel a gentle stretch in your chest.
C4. Gentle Neck Stretch
1–2 sets of 15–30 seconds per position per side
Coaching cues: Gently pull your left ear toward your left shoulder. Repeat, but this time, pull slightly to the front and look at your shirt. Repeat for other side. Don’t force the stretch. Be gentle.
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. Ankle Mobilization
1–2 sets of 6–8 repetitions per leg
Coaching cues: Keep your heel on the ground as you reach your knee forward.
W2. Spider-Man with a Reach
1–2 sets of 4–6 repetitions per side
Coaching cues: Move from position to position with control.
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
4 minutes
CA2. Interval Training
1.5 minutes at an easy pace
1.5 minutes at a moderate pace
1.5 minutes at a challenging pace
Repeat this sequence 4–5 times
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up towards glutes. Do not land on your heels out in front of your body.
CA3. Cooldown Walk or Jog
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. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you. Squeeze your glutes to amplify the stretch.
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.
C4. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Keep the foot of your bent leg flexed at 90 degrees. Go as low as you can without straining.
Wednesday
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.
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. Ankle Mobilization
1–2 sets of 6–8 repetitions per leg
Coaching cues: Keep your heel on the ground as you reach your knee forward.
W2. Spider-Man with a Reach
1–2 sets of 4–6 repetitions per side
Coaching cues: Move from position to position with control.
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
17 minutes at a challenging pace
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up towards glutes. Do not land on your heels out in front of your body.
CA3. Cooldown Walk or Jog
3 minutes or any remaining time you have
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. Hip Flexor 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 on the ground until you feel a gentle stretch.
C4. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Keep the foot of your bent leg flexed at 90 degrees. Go as low as you can without straining.
Friday
Endurance 1
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
1–2 sets of 8–10 repetitions
Coaching cues: Keep your ribs down and your lower back on the floor.
W2. Bird Dog
1–2 sets of 4–6 repetitions per side
Coaching cues: Keep your abdominals drawn up into your spine as you reach.
Endurance Circuit
Cycle through all four 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 eight rounds of the four-exercise circuit.
1A. Cross-Body Climbers
30 seconds
Coaching cues: Bring each knee to the opposite elbow. Move quickly.
1B. Prone Towel Pull-Downs
30 seconds
Coaching cues: Try to pull the towel apart as you lower it toward your chest and then extend it back overhead.
1C. Hip Lift Crunches
30 seconds
Coaching cues: Lift and keep your hips off the floor as you perform the crunches.
1D. Jump Rope
30 seconds
Coaching cues: Land softly.
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. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
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 the knee of your extended leg to stretch the soleus muscle as well.
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. Ankle Mobilization
1–2 sets of 6–8 repetitions per leg
Coaching cues: Keep your heel on the ground as you reach your knee forward.
W2. Spider-Man with a Reach
1–2 sets of 4–6 repetitions per side
Coaching cues: Move from position to position with control.
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, easy to moderate pace
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up towards 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. 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.
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.
C4. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Keep the foot of your bent leg flexed at 90 degrees. Go as low as you can without straining.