Run - Group A workout: 16 minutes run-walk

Easy run 1 minute, then fast walk 1 minute. Repeat this pattern until you get to 16 minutes.

When I say 'easy' run, this is a pace that you could talk to your friend if they were running with you. You could carry on a conversation while running at easy pace.

Planned: 16:00

Run - Group B workout: 16 min run or run/walk

16 minutes easy run, OR 16 minutes of easy run 3 minutes, fast walk 1 minute. Repeat till you get to 16 minutes.

When I say 'easy' run, this is a pace that you could talk to your friend if they were running with you. You could carry on a conversation while running at easy pace.

Planned: 16:00

Run - Both A and B groups: 4x 20 second strides

Do these strides after you finish your run or run/walk workout.
Run 20 seconds at a faster pace than your easy run pace, but not a sprint. If you have raced a mile in PE class (and tried to run your best!), think about what that pace felt like, and try to run that kind of effort or a little bit faster. Walk 20 seconds after the stride, then jog 20 seconds, then go into the next stride. Repeat this pattern until you have run 4 strides. This should take you a total of 4 minutes.

Planned: 4:00

Run - Group A: 20 min run/walk

Easy run 1 minute, then fast walk 1 minute. Repeat till you get to 20 minutes.

Planned: 20:00

Run - Group B: 20 min run or run/walk

20 mins easy run, or 20 mins of run 3 mins, walk 2 mins (repeat till you get to 20 mins) OR run 4 mins, walk 1 min (repeat till you get to 20 mins).

Planned: 20:00

Post-run circuit - Circuit #1- EVERYONE

General Strength Circuit # 1:

1) Front plank x 30 seconds.
Elbows right under shoulders, head is in line with your spine, not dangling down.. “Pull” your elbows toward your feet, but don’t actually move them- just pull and contract your abdominal muscles as you do so.. Squeeze your glutes. Hold for 30 seconds.

2) Side planks x 20 seconds each side
Lie on your side in a straight line, with your heels, hip, and elbow all in a line.. Your elbow should be directly under your shoulder. Stack your feet on top of each other.. Lift up your hips so that your body is straight from shoulder to ankle. Pretend you have a wall behind you, and the back of your head, your butt, and your heels should be touching the wall. Keep your head in line with your spine.

3) Hip lifts x 10 reps
Lie on your back with your knees pulled up and your feet flat on the ground. Arms are lying relaxed by your sides. Squeeze your glutes, and lift your hips towards the sky. Lift up until your body is in a straight line from shoulders to knees. Keeping your glutes, squeezed, slowly lower your hips back to the ground.

4) Runner pushups x 10 reps (just lowering, not raising up)
Start in a high pushup plank position (the top position of a pushup). Your arms should be straight, your hands right under your shoulders, and your head is in line with your neck and spine. slowly lower yourself to the ground (keeping elbows close to your sides, not sticking out widely). Then just get yourself back up in the high pushup position any way you want, and lower yourself again, slowly. Repeat till you get to 10 reps. If you can do full pushups- both down and up- WITH GOOD FORM (straight body, head not dangling, butt not in the air, stomach and low back not sagging, elbows close to body), that is fine. Otherwise, just stick with the lowering motion for now, focusing on good form.

5) Side leg lifts x 10 reps each leg
Lie on your side in a similar position to side planks, but rest your head on your arm, lying down. Lift your top leg, using your glute medius muscle on the side of your butt/hip. Lead with your heel, and keep the moving leg slightly behind the leg on the ground. You shouldn't be able to lift the leg super high if you keep your body position straight. If you are wobbly, put your top hand on the ground in front of your stomach as a support, sort of like the kickstand on a bike…


REPEAT THESE EXERCISES ONE MORE TIME

Rest Day - Or cross train

Take a day off, or go hiking or ride your bike or some other form of activity if you like.

Run - Group A: 20 min run/walk

Easy run 2 minutes, then easy walk 1 minute. Repeat till you get to 20 minutes.

Planned: 20:00

Run - Group B: 20 min run or run/walk

20 mins easy run, or 20 mins of run 3 mins, walk 1 mins (repeat till you get to 20 mins) OR run 4 mins, walk 1 min (repeat till you get to 20 mins).

Planned: 20:00

Post-run circuit - Circuit # 1- EVERYONE

General Strength Circuit # 1:

1) Front plank x 30 seconds.
Elbows right under shoulders, head is in line with your spine, not dangling down.. “Pull” your elbows toward your feet, but don’t actually move them- just pull and contract your abdominal muscles as you do so.. Squeeze your glutes. Hold for 30 seconds.

2) Side planks x 20 seconds each side
Lie on your side in a straight line, with your heels, hip, and elbow all in a line.. Your elbow should be directly under your shoulder. Stack your feet on top of each other.. Lift up your hips so that your body is straight from shoulder to ankle. Pretend you have a wall behind you, and the back of your head, your butt, and your heels should be touching the wall. Keep your head in line with your spine.

3) Hip lifts x 10 reps
Lie on your back with your knees pulled up and your feet flat on the ground. Arms are lying relaxed by your sides. Squeeze your glutes, and lift your hips towards the sky. Lift up until your body is in a straight line from shoulders to knees. Keeping your glutes, squeezed, slowly lower your hips back to the ground.

4) Runner pushups x 10 reps (just lowering, not raising up)
Start in a high pushup plank position (the top position of a pushup). Your arms should be straight, your hands right under your shoulders, and your head is in line with your neck and spine. slowly lower yourself to the ground (keeping elbows close to your sides, not sticking out widely). Then just get yourself back up in the high pushup position any way you want, and lower yourself again, slowly. Repeat till you get to 10 reps. If you can do full pushups- both down and up- WITH GOOD FORM (straight body, head not dangling, butt not in the air, stomach and low back not sagging, elbows close to body), that is fine. Otherwise, just stick with the lowering motion for now, focusing on good form.

5) Side leg lifts x 10 reps each leg
Lie on your side in a similar position to side planks, but rest your head on your arm, lying down. Lift your top leg, using your glute medius muscle on the side of your butt/hip. Lead with your heel, and keep the moving leg slightly behind the leg on the ground. You shouldn't be able to lift the leg super high if you keep your body position straight. If you are wobbly, put your top hand on the ground in front of your stomach as a support, sort of like the kickstand on a bike…


REPEAT THESE EXERCISES ONE MORE TIME

Run - Group A: 35 mins combined running and walking

The goal is to move for 35 minutes, in some combination of running and walking.

Option 1: Run 1 minute, walk 1 minute for 30 minutes, then finish with 5 minutes of fast walking. (15 minutes of running total)

Option 2: Run 2 mins, walk 1 min for 30 mins, then finish up with 5 minutes of fast walking. (20 mins of running total)

Option 3: Run 3 mins, walk 2 mins for 35 minutes. (21 mins of running total)

Planned: 35:00

Run - Group B: 35 mins combined running and walking

The goal is to move for 35 minutes, in some combination of running and walking.

Option 1: 30 minutes of easy running. Finish with 5 minutes of fast walking. Choose this if the running workouts have been really easy for you this week so far.

Option 2: Run 4 mins, walk 1 min for 30 minutes, then finish up with 5 minutes of fast walking. (24 total mins of running)

Option 3: Run 3 mins, walk 1 min for 32 minutes then finish up with 3 minutes of fast walking. (24 total mins of running)

Planned: 35:00

Rest Day