July 2020 Run Challenge
when you have well rounded routine, you unlock a level that allows you to run and feel your best
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designed for you to challenge yourself by looking at your current set up and adjusting to best prevent injury and improve form, as well as getting you out of your comfort zone. for newer runners, this is a great place to start. some things to note:
exercises
runs
social
dynamic warm up:
movements designed to prepare your body for the work its about to do so you can hit the ground running. these are key as they warm up the muscles and get the heart rate up
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stretches:
happen after every run and show the body some love for the work its just done
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core:
stabilizes you so even as you fatigue while running, a strong core will help you maintain good form. strong core means strong form
comfortable pace:
should be able to hold a conversation
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intensity:
your perceived exertion on a scale up to 100% being maximum effort
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recovery:
slowly walk around, breathe in through the nose and out through the mouth in order to control breathing, hydrate
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we've gotten physical, let's get social!
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follow me on instagram:
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share your movements and post run success in your stories or on your timeline and tag your girl!
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i'm proud of the work that
my challengers put in.
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let's go get it!
week 1
sprint
Round 1
60s sprint @ 60%, 2min recovery
45s sprint @ 70%, 90s recovery
30s sprint @ 80%, 90s recovery
15s sprint @ 90%, 60s recovery
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Round 2
15s sprint @ 90%, 60s recovery
30s sprint @ 80%, 90s recovery
45s sprint @ 70%, 90s recovery
60s sprint @ 60%, 2min recovery
interval
5min warm up comfortable pace
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5 rounds:
3min 60-80%
2min comfortable pace
run
1 mile run at natural pace
below: dynamic warm up
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top right: post run stretches exercises
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bottom right: core exercises
week 2
sprint
2-4 sets
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60s sprint @ 70%, 60s rest
60s sprint @ 80%, 90s rest
60s sprint @ 90%, 2min rest
interval
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5min warm up run
6 rounds:
2min @ 70-90%
90s comfortable pace
run
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if your goal is to get faster: 1MI
this week push your pace
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if your goal is to go further:
1.5MI
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below: dynamic warm up
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top right: stretches
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bottom right: core
week 3
sprint
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4 rounds
60s @ 70% • 60s recovery
45s @ 80% • 90s recovery
30s @ 90% • 60s recovery
interval
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5min warm up run
6 rounds:
3min @ 80%
90s comfortable pace
run
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if your goal is to get faster:
1.5MI run pushing your pace
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if your goal is to go further:
2MI run
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below: dynamic warm up
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top right: stretches
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bottom right: core
week 4
sprint
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4 rounds
60s @ 70% • 60s recovery
45s @ 80% • 90s recovery
30s @ 90% • 60s recovery
interval
​
​
5min warm up run
6 rounds:
3min @ 80%
90s comfortable pace
run
​
​
if your goal is to get faster:
1.5MI run pushing your pace
​
if your goal is to go further:
2MI run
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below: dynamic warm up
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top right: stretches
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bottom right: core
