Week 3

FOCUS OF THE WEEK

NOTICING YOUR STRENGTH

We often take our beautiful bodies for granted, and forget to praise them for all the hard work done. So this week, take the time to acknowledge how strong you truly are—inside and out!

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Day 1

Speed Run

Warm up: 10 minute warm up @ 50% effort

2 minute HARD @ 75-85% effort
1 minute EASY @ 60% effort
Rounds: 8-10

Cool down: 10 minute cool down

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Day 2

Strength Training
[full body]

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Day 3

Core Flow
[partner workout]

Call a friend, invite her or him to do this workout with you!

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Day 4

Long Run

Workout: 45-60 minutes @ 60%

NOTES

Your weekly Endurance Run is a long distance run at a comfortable pace. It is an essential part of your training that helps the body and mind adapt to increased distances.

If you’re not a strong runner yet, and a 30 minute run sounds frightening to you, walk/run your “Long Run” and build your minutes up each week. For example, jog for 5 minute then walk for 5 minutes, and repeat until you hit the minutes needed.

P.S. If you’re feeling too nervous to try this long run, email Bec at info@herewerun.com and she will change your mind ;)

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Day 5

Meditation
[20 min]

Please know that you can add in an optional active recovery session to complement the mediation session. This could include an easy walk, run or cycle for 30 minutes.