Name: Playbook - Hannah Bower - Running/Cardio 9.16.22
Uploaded: 2024-03-06T20:30:23.514Z
Duration: 32 min
Description: Running/Cardio 9.16.22

Just what my body needed. Got nice and sweaty & much needed movement.

Katie

Beatrice

Cardio done
2miles but this was tough...specially the 2min at medium pace (4.5mph) for me 🤣🤣

Sumaiya

Made 6/7/8 mph. Last two rounds were tough!

Kaitlin

Got me sweating! That's a win in my book!

Jaime

This came straight for my ego!! So so hard and didn’t feel great about my paces during, but afterwards when I calculated my average pace I felt super accomplished!

Lauren

Made it through all six rounds 💪🏼🙌🏼

Had 3 on the 1/2 training plan today so did the workout to 3 miles instead of 20 minutes. Helped break it up and gave me something to focus on besides distance. By the end I felt like I could push my "hard" even harder than I had been!!

Working on pace when you run outdoors is really hard & this was SO helpful!! Keep ‘em coming!!

Virginia DelBondio

Start with the warmup of 4 minutes of walking/jogging/ easy tempo into 1 minute rest.

Then you’ll go 5 rounds which is 20 total minutes, or for however long you have available, go through the following.

1 minute at an easy pace (walking or jogging), right into 2 minutes at a medium pace, right into, 1 minute of a fast all out pace. 

There will be no rest as you will go straight from your minute of sprint into your “recovery” minute of easy pace. The easy pace IS your recovery/ active rest.

After the 5th round you’ll get a true 1 minute rest into 4 minutes of cool down. This can be walking or an easy gentle pace.

Pacing cues:

Easy pace= you should be able to have a full blown conversation here. Your heart rate will be elevated, blood flowing, but it should feel comfortable. 

If you’re new to running, this can look like walking.

If you’re intermediate this can look like a combo of walking and jogging.

If you’re advanced this will be faster than your warmup pace, but not as fast as your tempo or pace you’d run for a goal time.

Medium pace: you should be able to get a sentence or two out, but should be focused on breathing. Your medium pace should feel uncomfortable, but not red lining.


Hard/fast pace: you should be able to get out a single word or two only. This is as close to red line as you can go for the time. So for this workout, the last 20 seconds of the workout should feel like a good challenge to finish!

This is your warmup! 

4 minutes of walking, light jogging, or a combo.

Give yourself at least 1 minute rest before you start the workout!

This is just to get your body moving and blood flowing.

Warmup

Start with the warmup of 4 minutes of walking/jogging/ easy tempo into 1 minute rest.

Then you’ll go 6 rounds which is 24 total minutes, or for however long you have available, go through the following.

1 minute at an easy pace (walking or jogging), right into 2 minutes at a medium pace, right into, 1 minute of a fast all out pace. 

There will be no rest as you will go straight from your minute of sprint into your “recovery” 1 minute of easy pace. The easy pace IS your recovery/ active rest.

After the 6th round you’ll get a true 1 minute rest into 4 minutes of cool down. This can be walking or an easy gentle pace.

Pacing cues:

Easy pace= you should be able to have a full blown conversation here. Your heart rate will be elevated, blood flowing, but it should feel comfortable. 

If you’re new to running, this can look like walking.

If you’re intermediate this can look like a combo of walking and jogging.

If you’re advanced this will be faster than your warmup pace, but not as fast as your tempo or pace you’d run for a goal time.

Medium pace: you should be able to get a sentence or two out, but should be focused on breathing. Your medium pace should feel uncomfortable, but not red lining.

Hard/fast pace: you should be able to get out a single word or two only. This is as close to red line as you can go for the time. So for this workout, the last 20 seconds of the workout should feel like a good challenge to finish.

Easy pace:

This should feel easy! A little faster than your warmup, but you should feel like you can comfortable go longer than the minute.

You may feel silly running this slow in round one, but after that this easy run will be your recovery.

If you’re new to running this can absolutely be a walk! 

For those who are intermediate this may look like a combination of a light jog or run.

For those die hard runners this would be 30-60 seconds slower than a 5k pace.

Easy Pace

Medium Pacing: 

At this level you should be breathing harder and you should feel challenged. 

You should still be able to get a sentence or two, but definitely not a conversation. 

For beginners this can look like a combination of jogging and waking.

For intermediate/advanced this will be your goal mile pace.

Medium Pace

This minute should be hard! 

You should be able to get a single word or two out only. Heart rate will be high! 

The goal is to push yourself Tina pace where the final 20 seconds are a true struggle. Remember you’re recovery will come immediately after in the form of your minute easy pace/recovery.

Hard/Sprint Pace

3.2.22 Workout

This is your cool down!

Start this 4 minutes of walking or light jogging or a combo after you’ve had a minute break. 

YOU DID IT WELL DONE 👏🏻

Cool Down

Running/Cardio 9.16.22

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 🔥🔥

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

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 9.16.22

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