Tempo Run & Core Strength

Thursday – Week 10

Part 1: Tempo Run

Tempo Run:

  • 5 minute warm-up (pace 2-3)
  • 2 miles (3.2 km), pace 5
  • 5 miles (8 km), pace 6
  • 5 minute cool-down (pace 2-3)

See Pace Scale

Part 2: Core Strength

Do 3 rounds with 30 Seconds rest after each round

Plank Leg Lifts

2 x 30 seconds

Side Plank Rotations

30 seconds each side

Bear Hold Leg Extensions

30 seconds

Knee Tuck Sliding Crunches

30 seconds