Love doing this mobility routine every time with you Sally!!

Milissa

Great workout!!! I’m feeling much stronger on my Fartleks!

Laurie

Melanie Ferrez

So happy to start this program today! Will be great to keep me in the habit of moving as the holidays get closer.

Kodi

Meghan

Appropriately challenging, and a great way to kick off the week!

Ryan

Perfect way to start week 2! Thanks so much, Sally! 💛💛💛

Hannie Ylagan-Nicanor

Cold running day at 12°F! Happy to hop in the sauna afterwards! 🔥

Perfect after d🐶g walk and fabulous way to cap off week 1! Thanks so much, Sally! 💛💛💛

Added this into my workout for week 5 fartlek day cuz Im not doing fartleks dye to hamstring issues, haven't been doing weight much so this felt good and threw in a few leg exercises too :)

Woohoo! Currently on my road to recovery and celebrating this completion as a major victory! 🤗 Thanks so much, Sally! 💛💛💛

I feel so good after that stretch and mobility!

Paige

That was more bring Sally up than bring Sally down. 🔥❤️👍

Jon H

Enjoyed a post-Thanksgiving walk with the fam 💛🙋🏽‍♀️🐶🙋🏾‍♂️💛 Super thankful! Thanks, Sally! 💛💛💛

Sian

Yo those straight-leg fire hydrants are hard!!

Fab and much needed! Always a good assessment, and I can feel and see what areas I need to strengthen and work on! Thanks soo much, Sally! 💛💛💛

Woohoo, day 3 let’s goooo! Those all felt good! Thanks so much, Sally! 💛💛💛

Julie

Great!  I had to get creative - no treadmill and the local park was closed for an event.  So did 10 min wu on bike, dynamic wu, then the five rounds with a 5 min spin on the bike in between.  Still a fantastic workout!

eugena

Nice 45 min easy run on the local rec path :)

Daniel

Whoops missed the pre workout, but did 30 minute dog walk and 40minutes of yoga flow

Kayla

Beginner time w/ advanced FKTs & the workout. Hell yeah.

Short hike followed by hot tub and sauna!

Did each Fartlek on a 7% incline. Feeling stronger!

First long run where I’ve had to break out my headlamp! Kept my HR in aerobic zone, and drove to the gym afterwards to lift those weights real quick! Of course, Choose Strong podcast all the way thru!

5 miles; 70 minutes then strength exercises. :)It’s hard to keep my HR in the right zone. I feel like I can push more, but want to follow guides for zone so slow down and add walks.  I know it will pay off :).

Alison Rockwell

Longest run in years! 14.5 miles/2:50 hrs and feeling great! 🙏🙌

Katharina Hopp

Went for an easy morning walk/hike about 1.5 miles with a friend and took in the beautiful morning sunlight from atop a cool rock outcropping. The rest of the day was work, so "rest" in a way!

Great workout! Plugging away at the beginner level!

Pushed too hard yesterday.
Driveway hoops + yard work + long dog walk. I’m tired.

So good to start feeling more like myself & stronger!!! 💛💛💛

Shawnette

Good burn and leg fatigue, we'll see how it feels tomorrow when I try to run!

Sometimes I forget that doing mobility can still be hard! Grateful to be challenged!

Olivia

I don’t quite understand the instructions. I had done the speed part 6 times within the first 15 minutes. I guess I was supposed to take a longer walk or jog in between.

Diane Bowdler

So aligned with this messaging and approach to progress! 

Excited for the week 🎊

Keely

Loving the app so far! Having a daily work out goal has kept me on track with my training and holding myself accountable.

Rest from running bit 2 strength workouts upper body

Mira

I feel so GOOD!!!! I did this 9 months ago and had to stop. I’ve since been consistently doing mobility and working on my weaknesses and what a difference!! Don’t give up!! 💪

75 minute beginner run 

10.17 km 373 m elevation
Ran all of the hills!

Felt really strong in my legs

I needed the rest today, went for a mellow 2 mile walk with my Dad then spent an hour on mobility :)

Did a hilly trail run…. Had to keep my focus on “effort “ as Sally has said on a guided run from Nike app :). Sustained winds of 20 mph and gusting up to 34…. The effort felt great though! :)

Went for a trail run in Sedona with a friend, 2.5 hrs, we stopped a lot to take in the views and enjoy good conversation. Good time on feet, beautiful weather, much warmer than where I live in Flagstaff :)

Killer lower body workout!🔥 Definitely feeling stronger.

Amie

It was hard to keep my HR in the right zone. I didn’t feel like I needed to slow down, but my watch said I did! I’m questioning it’s accuracy. Great workout!

Felt like a gym session this morning so used this warm up plus the 8 minute Quick Strength DB workout then on to some PT exercises. :)

Did an easy bike ride to stay in the routine and to shake out my legs from yesterday's weight training.

Excellent! 40 min easy treadmill, strides on the indoor track, and I love the elevated glute bridge!

That definitely did it.my kegs felt the pior weight work during my zone2 run.

How can you not have fun with a run named Fartlek? …even in the dark, wind and 36 degrees!  Easy enough that I won’t dread tomorrow but hard enough to feel great.

This felt perfect for me today, nice chill run, getting better at learning my MAF heart rate pace and how to keep it there. Spent extra time on hip circles which felt needed and great :)

Great run, but my HR was all over the place and I struggled finding an aerobic steady zone although I felt great.

Sore today from lifting.

Did a 23 minute beginner variation and I’m glad I got out the door.

Still did 6 x 30 second rounds

Upper body 45 minute lift session this afternoon 💪

Katherine

Strength is my current goal.

Heavy leg day of barbell training 60 minutes

Shake out run 25 minutes

Starting the 6week run and strength program after recovering from a major surgery - so excited to be back on the trails and training with Sally 💛

Millie

First long run in months, and focused on keeping a 150bpm aerobic heart rate the entire time. Time always flies by with a Choose Strong podcast too!

Cindi

Went to my first yoga class in 4 months today, was surprised how strong I felt! Also good way to check in with the body to asses areas that are weak and tight. Thanks for the recovery days!

I do love the Fartlek workouts, the are new to me! Today hamstring (chronic old injury) was tight after 6 x 40 so I went up to 8 x 40 and then decided to take it down. Foam rolled after :)

37 minute easy beginner run.

Foam roll & mobility

Feel great since I did no running yesterday and did a cardio class.

Holy Dooley!!??  Now that was a workout!?  Loved it! 🥵🥵❤️

Takes a lot to realize the beginner option is the needed one coming from a strictly strength background, but it’s fun to be bad at something and have tons of room for growth

Grady

Chose to do 35 min aerobic/tempo easy run first, then hip mobility, definitely feel like my glutes are working more doing this after a run vs on its own, cool stuff, love the 90-90 stretch :)

Thank you so much Sally!! This is kicking my butt!! With that said really appreciate the options & these pep talks!! 💞

You have a way with words! Eating my snack then heading out for Day 1 of another week 💪

Felt real tough today. Could tell my body was really tired before I set out but it actually turned out to be my stomach that got me most. Think I ate too much fatty stuff before oops

Kahle

Love the positive energy and shedding light on all the ways in which we can taylor this training to our unique needs while staying consistent in a structured plan, excited for week two!! Thank You Sally!!

Emma rao

So grateful for the programming in this plan!! So much thought has gone into all of it & as I am struggling it s helping me to at least be consistent!! Really need to do the mobility workout more consistently! Thanks again Sally!! 💛

Great workouts, getting strong every day! An amazing running journey. Greetings from the Netherlands

Chantal

Valerie

Starting again with more drive. I have to learn to not let work get in the way. If I need to train tired, that's what I need to do

Michelle Fishbourne

This felt great. Although the fire hydrant hip rotations fel like hard glut work for me.

Jessica

These are legit the best pep talks. Thank you, Sally! 💥

Misty Cofield-Forseth

Monica

No Time for core
Did a break of sport till today
Lets go

Côme

I did not do the run at the intensity prescribed. Because weekends for me are b2b.  I did do the stretching and the core workout which was great to dial in some of the achy and tight spots

Great way to start the run.  great way to finish afterwards.

Did a trail long run that had lots of vert and took longer than anticipated. Did a 3 hour long instead of just over 2 hours. I did it though!

Lisa

That was a good hip strength session, I can really feel my glutes after this.

A powerful, creative program to get you strong and enduring from head to toe! A mix of running and strength workouts💪

6-Week Run & Strength

W1/D1 INTRO/WATCH THIS FIRST!

W1/D1 Week 1-Day 1: Full Body Exercises + 35 min run

W1/D1 Welcome to Week One💪

W1/D2 Week 1-Day 2: Activate + Fartlek Run

W1/D3 Week 1-Day 3: Mobility+Core Strength

W1/D4 Week 1: Day 4- Aerobic Run + Single Leg Exercises

W1/D5 Week 1- Day 5- Cross-Training

W1/D6 Week 1: Day 6: LONG RUN

W1/D7 Week 1-Day 7- Mobility/Prep Day

W2/D1 Week 2- Day 1- Aerobic Run + Strides+ Core

W2/D1 Welcome to Week 2! This is YOUR Coach’s Pep Talk!

W2/D2 Week 2- Day 2- Run Intervals + Strength Intervals

W2/D3 Week 2- Day 3- Recovery + Mobility

W2/D4 Week 2- Day 4 -Aerobic Run + Quick Strength

W2/D5 Week 2- Day 5 -Fartlek Workout

W2/D6 Week 2- Day 6- Long Run + 2 Strength Exercises

W2/D7 Week 2- Day 7- Recovery Day

W3/D1 Week 3- Coach's Pep Talk

W3/D1 Week 3- Day 1- Beginning of Recovery Week

W3/D2 Week 3-Day 2- Dynamic Warm-Up +Aerobic Run

W3/D3 Week 3- Day 3 Easy Cardio + Strength

The strides after a 30 minute run gave me an extra energy boost this morning 🤩 Have a great workout everyone!

Toni

Pre-activity warmup. 44 minute easy run. Zwift 5K course. 143' vert. 6 strides at end. Felt good today.

W3/D4 Week 3- Day 4- Aerobic Run + Strides

Started the morning out with a 30 minute walk followed by an hour of yoga 🧘🏾‍♀️

W3/D5 Week 3-Day 5- X-Train

Paul

Renee

W3/D6 Week 3- Day 6- Long Run

One hour bike ride plus mobility and stretching.

Silvana

W3/D7 Week 3- Day 7- X-Train/Complete Rest

Always look forward to these! They really help set the mind right for the week.

Great talk, Sally! Let’s get our minds right and the rest will follow! 🙌🏻

Rachel

W4/D1 Week 4 Coach’s Pep Talk

W4/D1 Week 4- Day-1- Fartlek + Total Body Strength

W4/D2 Week 4- Day 2- Aerobic Run+Mobility routine

W4/D3 Week 4-Day 3- Strength+Cardio

W4/D4 Week 4-Day 4 X-Train/Rest Day

Skip upper body strengh will do it later no more Time 
Great legs 
Great Heart today

W4/D5 Week 4- Day 5- Aerobic Run+Upper Body Strength

Run 50 minutes but did enough km this week
Well rest needed
Ty

W4/D6 Week 4- Day 6- Long Run

Kyrian

Shorter long so added a good leg workout this morning

Megg

W4/D7 Week 4- Day 7: X-Train/Rest Day

This has become my new Monday retouine...def seeing the benefits in the mid week runs

W5/D1 Week 5-Day 1- Aerobic Run+Mobility

This was a fun one!! Did 4 repeats up a hill ( my fastest ever! Nice surprise. All of this strength training is working!!!!!) The rest random speed surges.

April

W5/D2 Week 5-Day 2- Fartlek+ Activation

W5/D3 Week 5-Day 3- Run & Strength Circuit

1/2 hour yoga session was just what I needed.

Andrea

W5/D4 Week 5-Day 4 X-Train/Rest Day

W5/D5 Week 5-Day 5: Fast x 3 +Core

Summit 700 race 21k.  Amazing except for cramping at 18k. Finished strong for the last 2k.

christina

Abby Barber

W5/D6 Week 5- Day 6- Long Run

Did yesterday, forgot to mark complete. Did a spin bike ride.

Karena

Went dancing last night so did absolutely nothing today!!! Total chill day on the couch, it was marvelous

Ramona

W5/D7 Week 5- Day 7- Rest/x-Train

This workout was great and motivational right after seeing you getting podium in Tahoe 200 💪🏼💪🏼💪🏼💛💛💛

W6/D1 Week 6- Day 1- Run+Strides+Core

Jesse

W6/D2 Week 6-Day 2- Run & Strength Intervals

Christine

Actually it was a great workout… I was tired after the strength circuit but I my run was super strong 💪🏼💪🏼

Loved it! My legs felt heavy in the beginning but I felt stronger after 10 minutes!

Anne-Marie

W6/D3 Week 6-Day 3: Strength & Run Total Body Blast

Opted for a rest day yesterday. (Forgot to check the day..)

Valentina Pauna

W6/D4 Week 6- Day 4-X-Train/Recovery

I was really tired today, but did like the speed work

Lilli

Just to be accountable: I Didn't do this. And I don't feel good about. Because of perfectionism, having had a full and hot day. I could have done part of it in the early evening. But I didn't. Also to get more sleep and be ready for my long run early next morning. Next time I will do just part of it at least. Learning lesson. Completed it of just completing the plan in the app.

First time running outside in a long time and I had to relearn how to breathe in the cold 🥶 but felt strong during the fartleks...except the last one. I could feel my whole body slowing down lol.

Grace Fa’avesi

W6/D5 Week 6- Day 5- Fartlek Workout

Enjoyed my long run. 110 min. Legs felt good and strong. Even pace.

Body felt heavy, but that's from all my protein heavy meals this week pre-run. Other than that, my legs felt strong, form was good, and I was able to truck right through the run. Great way to spend my Thanksgiving morning. I'm super grateful for the ability to run, move, and choose strong! 💪🏼💜🙏🏼

W6/D6 Week 6-Day 6- Long Run

Was nice having a plan, now 50k training starts tomorrow!

6-Week Run & Strength

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