Tempo Run & Core Strength

Thursday – Week 11

Part 1: Tempo Run

Tempo Run:

  • 5 minute warm-up (pace 2-3)
  • 2 miles (3.2 km), pace 5
  • 6 miles (10 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

Dish Hold Leg Extensions

2 x 30 seconds

Dead Bug Double Extensions

2 x 30 seconds

Side Plank Leg Lifts

30 seconds each side

Mountain Climbers

2 x 30 seconds