Name: Playbook - Hannah Bower - Running/Cardio 5.12.22
Uploaded: 2024-03-06T20:30:23.562Z
Duration: 45 min
Description: Running/Cardio 5.12.22

Went for time instead of distance. Increased speed on repeats. Was hard. Really hard. The temp&humidity definitely played a role. Ready for cooler temps to see what the legs can do. Summer running is frustrating when you can't hit paces you want but I know the work now will make for a faster fall.

Katie

Did for time and made it 4.15 miles 🙌🏼

Cady

After the first mile the toes on my left foot wouldn’t support landing during the run. Still can’t help wondering if it’s my form while running or if i need to do foot stretches? I get the same feeling during the step back of lunges. I’ve been running enough now, I don’t think it’s just novice running pains. Advice?

Rachel

Did it right in an hour! PR: 1 mile in 8 mins. I haven’t run that fast since college!

Taylor

This weeks cardio workout is mile or 8 minute repeats! 

If you go for distance you’ll do 4 miles total. And if you go for time, you’ll be actively running/cardio-ing for 30 minutes + recovery time. Be fully recovered in between your mile repeats.

1/2 mile or 4 minutes. easy pace warmup 

3x1 mile or 8 minutes. As fast as you can. (Rest completely between miles/mins)

1/2 mile or 4 minutes. Easy pace cooldown.

The goal is to make each one of your miles as fast as you can. Can you make each one faster? Can you do a PR pace the first set and then do it again two more times?

Enjoy!

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

OR go for 4 minutes!

This is your warmup. You can walk, you can jog, you can do a combo of both, and you can go at any pace, but you must be moving. 


You’re just getting your body ready for the real workout. You’re first mile or set of 8 minutes should be fast. So use this warmup as you need to!

1/2 mile or 4 minute warmup

1 mile = 1600 meters = 1.0 on treadmill 

Pick a pace that will challenge you for 8 minutes or 1 mile.

Your effort should be high. The goal is to do each one of your miles faster than the one before. Remember you will be resting completely between sets. It’s okay to feel like you’re redlining on your first mile or 8 minutes.

Take it one mile or 8 minutes at a time. Recover fully. And then do it again.

Repeats are an incredible way to build endurance, you’ve got this!

If you can’t run then hike up that incline and find a speed of walking that is really challenging. 

Even if you jogged really slowly at a high incline, your lungs will be on 🔥

1 mile or 8 minutes

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

This is your recovery. You can walk, you can jog, you can do a combo of both, and you can go at any pace, but you must be moving. 


This is called active recovery. During this minute your biggest goal is to focus on your breathing and calming your breathes and muscles.

1/2 mile or 4 minute cool down

Running/Cardio 5.12.22

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 😅

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 5.12.22

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