9.9 Wednesday | Gym
This workout is designed to build your running endurance while introducing higher-intensity efforts. You’ll alternate between easier jogging, harder running, and recovery periods to challenge your cardiovascular system without needing to run continuously for a long time
WARM UP
JUMP ROPE
2 minutes
Choose body weight movements of your choosing
DEEP SQUAT + HAMSTRING STRETCH
30 seconds
Inhale as you squat down and exhale as you press your hips up
seated hip openers
60 seconds
Working your hips side to side
leg swings
30 seconds Left leg
30 seconds Right leg
Big loose swings
ALT RUNNERS LUNGE
60 seconds
Working each leg
Circuit 1— 1X
28 Minute Interval Run
Note-This workout is designed to build your running endurance while introducing higher-intensity efforts. You’ll alternate between easier jogging, harder running, and recovery periods to challenge your cardiovascular system without needing to run continuously for a long time
EQUIPMENT
TREADMILL
EXERCISES
5 minute Jog (casual pace)
1 minute SPRINT (hard effort)
2 minute Walk (recovery effort)
4 minute Jog (casual pace)
1 minute SPRINT (hard effort)
2 minute Walk (recovery effort)
3 minute Jog (casual pace)
1 minute SPRINT (hard effort)
2 minute walk (recovery effort)
2 minute Jog (casual pace)
1 minute SPRINT (hard effort)
5 minute walk (recovery effort)
JOG
5 minutes Casual pace
The jog is for pacing and building your aerobic endurance without building too much fatigue
SPRINT
1 minute Hard Effort
Pushing your cardiovascular system, improving speed and power, and teaching your body to handle higher-intensity
WALK
2 minute Recovery Pace
Allows your heart rate and muscles to recover
JOG
4 minutes Casual pace
The jog is for pacing and building your aerobic endurance without building too much fatigue
SPRINT
1 minute Hard Effort
Pushing your cardiovascular system, improving speed and power, and teaching your body to handle higher-intensity
WALK
2 minute Recovery Pace
Allows your heart rate and muscles to recover
JOG
3 minutes Casual pace
The jog is for pacing and building your aerobic endurance without building too much fatigue
SPRINT
1 minute Hard Effort
Pushing your cardiovascular system, improving speed and power, and teaching your body to handle higher-intensity
WALK
2 minute Recovery Pace
Allows your heart rate and muscles to recover
JOG
2 minutes Casual pace
The jog is for pacing and building your aerobic endurance without building too much fatigue
SPRINT
1 minute Hard Effort
Pushing your cardiovascular system, improving speed and power, and teaching your body to handle higher-intensity
WALK
5 minute Recovery Pace
Allows your heart rate and muscles to recover
Cool Down
STAR STRETCH
30 seconds
Alternating oposite hand to opposite leg
STANDING QUAD
30 seconds Alternating leg
Alternating opposite hand to opposite leg
down dog
30 seconds
Peddle out your feet pressing your chest to your thighs
PIGEON
30 seconds Right Leg
30 seconds Left Leg
Keep your hips square to the mat and back leg extended