Name: Playbook - Hannah Bower - Running/Cardio 4.20.22
Uploaded: 2024-03-06T20:30:23.574Z
Duration: 60 min
Description: Running/Cardio 4.20.22

Tough is an understatement. Big mental game with this one. My booty will be sore tomorrow from the inclines.

Katie

Took me just below an hour because I’m pretty new to running and I wanted to go for distance and wowwww that was a mental battle, but I loved it!

Kirsten

I only made it halfway in 40 minutes - guess I was running real slow 😂😂

Taylor

Dead! Wow my legs are complete jello. Great run. Definitely had to push myself but listen to my body at the same time

Samantha Slenbaker

Did as much as time allowed! Great workout and will definitely try whole thing again!

Cady

This is a gut and mind buster of a workout, but there’s no greater feeling than finishing this! 

This run/cardio can be done by distance or by time. If you’re new to running I suggest going by time.

Ideally this workout is done on a treadmill.

Rest as needed. If you go for time, you’ll be running/walking for 40 minutes + rest time.

If you’re going for distance you’ll go for 5 miles total. Half of those will be at incline, so a slower pace + rest time so plan accordingly!

YOU CAN ABSOLUTELY MODIFY THIS WORKOUT. Walk when you need to, rest when you need to. You can also pick and choose the distances you want, or even put a time limit and see how far you get and then call it. 

Workout:
1 mile (or 8 minutes for speed)
1 mile (or 8 minutes at incline 5-8%)
3/4 mile ( or 6 minutes for speed)
3/4 mile (or 6 minutes at incline 5-8%)
1/2 mile (or 4 minutes for speed)
1/2 mile (or 4 minutes at incline 5-8%)
1/4 mile ( or 2 minutes for speed)
1/4 mile ( or 2 minutes at incline 5-8%)

1 mile= 1600 meters = 1.0 on the machine.

I’d you’re going for time rather than distance, 8 minutes.

Use the first 1-3 minutes of the mile (or 8 minute segment) as your warmup.

As you get warmed up, push the pace.

The goal for this is to go fast, turn your legs over and let it rip. 

On all the flat portions of this workout focus on speed and going as fast as you can.

1 Mile or 8 Minutes

Set your incline to 5%-8%.

Your pace will be a few minutes slower than your speed mile. 

This is the HARDEST part of this workout, you get through this you can get through ANYTHING.

You may need to walk. If you’re doing for distance you may want to do your inclines for time. 

You.can.do.this.

Incline 1 mile or 8 minutes

3/4 miles = .75 on the treadmill = 1200 meters 

You know the drill, run this as fast as you can.

Coming off the incline you’re legs will feel heavy. Take the first minute or two to find your pace and then by the end of your 3/4 mile or 6 minute push, try and be at top speed.

3/4 Mile or 6 minutes

Keep your incline between 5-8%

This is where your mind is going to be tested.

You already did a mile (or 8 minutes) you can absolutely do this. 

Take a deep breathe, put your favorite music on, and just go.

Walk when you need. Hell, power walk this and you’ll still feel the fire.

3/4 Mile or 6 Minutes Incline

1/2 mile= .5 on treadmill= 800 meters 

You’re on the downward slope of this workout! It’s only going to get shorter:

Use the first few minutes to recover your legs and then by the end of your 1/2 mile or 4 minutes try and be at top speed.

1/2 Mile or 4 Minutes

1/2 mile = .5 on treadmill= 800 meters 

It’s shorter than the one before.

You’re so close, you CAN do this.

1/2 Mile or 4 Minutes Incline

1/4 mile= .25 on treadmill= 400 meters 

The end is in sight.

Push as hard as you can this 1/4 mile or two minutes.

Let it rip!

1/4 Mile or 2 Minutes

This is your last set.

Keep your incline at 5-8%.

If you haven’t, see if you can do the full 1/4 or two minutes incline without walking or stopping.

Or see how fast you can do it.

Give it all you’ve got because you’re done!!!

1/4 Mile or 2 Minutes Incline

Running/Cardio 4.20.22

First run in a minute so didn’t run the past few minutes but still glad I got it done and love the ladders!

Emily Storm

Skipped the 5-minute runs and added abs. Great workout!!!

Molly

Was in a good groove and missed the rest portion on the way up 😬 definitely needed it on the way back down.

Running/Cardio 12.9.22

Alyssa

I was only able to do 5 rounds, but that was a lot! Did a lot of modifications in the cardio part since I had my toddler who wanted to join. So we tripled the time, ran on a little incline to run up the stairs 🤪

Keri

Took a week & a bit off, this was a great push to get back into the rhythm 🥁

Roxanne

Cardio/Strength 11.23.22

First run in a minute and besides some pain in my knee it felt great! Love how many options there are to choose from for cardio and the layouts!

A nice change up to keep cardio interesting on my sore days 😅

Rachel

Such a good one! I skipped the rest and tacked on at the end to finish up a 3 mile day!

Courtney

Running/Cardio 11.21.22

Veronique

I love adding this core circuit into the 30 min workouts! It's the perfect way to finish with a burn! 🔥

10 Min Core 11.7.22

Brilliant workout I done a two mile run before I did this  💪

Katie Hughes

Erin

3 rounds! So good. Abs were on fire 🔥🔥

Sumaiya

3-9 Min Stability  Ball Core 11.3.22

taylor

wesley

Loved it!! Quick and easy but my abs are on fire

Michaela

20 Minute Core 11.1.22

This is my go-to ab workout. Working my way to 3 sets! I can only do 1 right now. 🫣😊

Chelsi

I only did 1 round 😂 I will definitely work up to getting 3 rounds completed!

Alexandria

12 Min Core Circuit 10.13.22

Beatrice

Omitted the 8(30s) for time, so I pushed harder on paces than I would have - spicy & loved it! Great way to break up treadmill miles and work speed.

One of my favorites.  Those last 8 sprints really played with my mental ability to push past the hardest part.

Caroline

Running/Cardio Workout 9.30.22

Great little core workout after an hour on the treadmill! Gonna throw in a few more exercises and call it a day! 🙌🏻

Love it!! I think it would be helpful to have it narrated or the number of each exercise on the screen :)

Larissa

Easy to follow, quick and effective, and man did it burn! 😅

Leah

3 Min Core Circuit 9.27.22

Technically my off day from the Foundational Strength program, but I wanted to get moving and I had energy today! Plus a good running workout sounded amazing 🤮 loved it!

Rachel S.

Challenging workout but I love the change of intensity. Some days I feel that I have endless amount of energy but today I wasn't feeling it and I'm glad I pushed through!

Running/Cardio 4.20.22

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