Name: Playbook - Sally McRae - Day 1 (Week 1)
Uploaded: 2022-12-15T19:50:25.404Z
Duration: 45 min
Description: Day 1 (Week 1)

30 minute run 🏃 at 6am beautiful sunrise 🌅

Lizzie

Lucy

Good workout for day 1! Ran for 25:00 and tried to stay in zone 2-3 with my heart rate

Courtney

Perfect way to start the week. Round two baby. Let’s get after the advance version!

Rustie

great start! did the calf and ankle mobility routine beforehand 👌

Merrideth

After four years, TWO babies and loosing the body weight of an entire person. I can finally say I ran my first mile, with the strength and mobility training I’ve had so far this made my first mile back at it so much more bearable! I cannot wait to continue to see my progress! 💪🏻 🤟🏻🏃🏼‍♀️ much love! #DTW

Joshua & Samantha

Great way to start looking forward to what is ahead and getting stronger and being able to run more.

Andrew

Rafael

Great way to start a Monday with an easy run before the sun comes up.

Today was Day 1 - 4-months post-op (hip labral tear and femoral head shaving) and cleared to start running and working out again! Using the 30 day plan to ease back into it and practice consistency!

Kristen

Starting second round of 30 day program. 😬

Lacey Renner

Great! Did an easy 3 mile run for recovery. Now going to do some mobility.

Jessica

Melissa

Monica

Recovery day was yesterday for me, so I did an easy mileage day with mobility and lower body PT. Total of 50:15 min of running trail, 5.79 miles.

Jess Contreras

Kelly Phillips-Henry

EvilTeacher

Getting back from being sick, excited to start this plan

Brianna

Logan

Nice and easy. Did my mobility first. I was feeling tight and it helped a lot.

Cecilia

It was cool! I’m starting this gain. I think from
The 6 week program
Cause I heard it in the podcast XD. Excited to get some classes in.

🔵Soundarya

Here we go!! Inspired by Ed. #EddieRunsAMarathon

Day 1 of the 30 day run/strength. Not sure whether to do that or the 6 week one. Either way, excited to try out the app finally!

Susannah

Easy swim- first real w/o since marathon 2 weeks ago

Did the ankle and hip mobility which was great! And then walked/ran

Jennifer

This was great! I am a cross country and distance track runner. My cross country season ended 2 weeks ago so i havent ran since my last race. I was planning on doing 25-30 mins just to get back into it and i ended up doing 40!

Anna

Chase

Had to restart the 30 days my new grand baby arrived and couldn’t complete the workouts as scheduled

Becky

Sarah

Light walk/run intervals. It was tough to hold back, but was good to take it easy after a race weekend

Whitney

Daniel

Needed this today as I’m feeling sore from last week. Truly loving and appreciating mobility even more!

Grace Fa’avesi

Great mile run steady with walk and a little core workout !

Jodi  Vogel

Nichole

Great did my run with you on iFIT Zion stage 4 finish.

Megan

Today I completed the assessment and boy did I find some weaknesses! I then completed the Total control stability/balance workout the Hip mobility workout and the Pre-run race dynamic stretching routine. I finished up with a 3 mile run on the treadmill because I wasn’t able to leave the house. What a great workout!

Kristin

Barbara Cude

Easy 35 minute run walk w my dog and mobile training

Ashley

First day if vacation. Recovery of dehydration (and a school year as a math teacher). Felt so good. Running again. Finaly!

Rieneke

Alfredo Richards

It’s not clear what to do and for how long

ADRIANA

Katie Breukers

It felt good to get moving again- I just finfished the hardest few years of my life - busy with full time
Nursing school and full time night shift at the hospital … and I have put myself on the back burner for that time ! Time for me everyday! I matter !

45 min light run! Excited for this program!!!

Michele

As always, it was well planned and awesome. 

Question for anyone who might know. I am trying to set reminders for my workouts and have set them in the app and turned on notifications for this app on my iPhone. Is anyone else having issues getting the alerts to come up when scheduled?

Paul Lynch

Had great energy to start this new chapter! Hip flexor acted up had to walk but I was ok with it. Now time to stretch, ice and heat. May have to ride spin bike till in cooperates. Ain’t gonna stop!! Kept Strong!!

Slowly coming back after some foot injuries.  I can’t wait to use this program to start my build back into regular training.

Angelique Garrett

Mondays are typically a recovery day as many people are coming back from a long run, race, or adventure. So let's use today to prep for the good work ahead! 

Today you have the OPTION of taking complete rest OR if you are already rested/did your recovery yesterday, do the following:

Easy Run= RPE of 5/6 out of 10 (Rate of Perceived Exertion)

Beginner: 20-30 min easy walk/running

Intermediate- 35-45min easy run 

Advanced- 45-60min easy run 

After your run, take 10-15 minutes for some mobility and stretching. You can also do the mobility routine located in the app.

Recovery
Light cardio
Mobility Routine (try mine in the app)
Or Full Rest

Recovery

Day 1 (Week 1)

Did this with hubby. Wowzah what a workout! 💪🏽🔥

Janine

Shanna

Day 2 (Week 1)

Ulrika

Day 3 (Week 1)

This was awesome! Feeling strong! 💪🏽

Lynn

Great workout. Put in some extra miles racing my kids (track season!) yesterday so did a walk/jog at the end.

Jenna

Day 4 (Week 1)

Forgot again to check it off in the app but I did it. Hahaha. 30 min bike.

Meghan

20 min stretch yoga and a 1 hour walk. I love a good recovery day 😍

Day 5 (Week 1)

Powerlines with my RBF! Made the time fly by as we ate hills for breakfast.

Love the stability workout after a good run.

Tracy

62 min on the rec path in the snow! Enjoyed the simple stability exercises afterwards. Onwards to sauna!

Day 6 (Week1)
Long Run + Stability

Great first week. The strength and mobility to prevent injury is huge.

Getting stuff done around the house while still checking off 10000 steps! Great rest day.

Great first week as building up through injury would have ducked some sessions without the apps accountability

mark

Day 7 (Week 1)

Great run the start the day in the dark. Well other than some drivers that clearly need a run themselves. Hahaha

Struggled through this one but I ran 27 mins and only walked 3 in the middle! I’m proud

aiden

30 minutes at Kaweah Oaks Preserve- easy peasy after yesterday’s long run - just something to shake the stress out

Day 8 (Week 2)

Thank you Sally!  Love the challenge and the detail of the workout.  Appreciate your work to put these together!!

Day 1 (Week 1)

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