Today’s workout will be the [ANTI] steady-state run. This will be a 4-mile endurance run, broken up by variable speeds, inclines and exercises. Mileage will work in a pyramid fashion.
DIRECTIONS
- This is a fixed mileage run (4 miles). Record your time, set a goal after your first run and repeat the run once a week until you hit your goal!
- Take as little rest as possible as you transition from the treadmill to the exercises and back.
- Follow the pyramid exactly, you can cut time by increasing your speed and reducing transition time but don’t cut corners and don’t change up the walk/jog/run patterns.
- RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.
Like this workout? Its a part of our 28-day Preseason – Body Weight+ and Endurance Training program.
Warm Up
- 2 Minute Jump Rope
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Pike Hold to Deep Squat x 10
Workout
- 1/4 Mile Walk (3-4 RPE)
- 1 Mile Run (6-7 RPE)
- 10 Push Ups
- 1/2 Mile Jog – 5-10% Incline (7-8 RPE)
- 10 Squats
- 1/4 Mile Walk/Jog – 10-15% Incline (8-9 RPE)
- 10 Bear Crawls
- 1/4 Mile Walk/Jog – 10-15% Incline (8-9 RPE)
- 10 Pull Ups
- 1/2 Mile Jog – 5-10% Incline (7-8 RPE)
- 10 Burpees
- 1 Mile Run (6-7 RPE)
- 1/4 Mile Walk (3-4 RPE)
Cool Down
- Kneeling Hip Flexor Stretch x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> Pigeon Stretch w/ T-Frame x 5 (each side)
- Spider Lunge x 30 seconds –> Spider Lunge w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.