Tempo Run & Core Strength

Thursday – Week 6

Part 1: Tempo Run

Tempo Run:

  • 5 minute warm-up (pace 2-3)
  • 1 mile (1.6 km), pace 4
  • 3 miles (4.8 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

Alternate T Plank

2 x 30 seconds

Bird Dog with Band

12 reps each side

Side Plank

30 seconds each side

Bear Hold

2 x 30 seconds