Name: Playbook - Sally McRae - Day 33 (Week 5)
Uploaded: 2022-12-15T19:50:25.679Z
Duration: 45 min
Description: Day 33 (Week 5)

Rustie

Stronger than before. What a fabulous way to start a Friday. Sweat sesh checked off!

Marney McGovern

Great 33 days Sally! Used this to transition back to strength after fall marathon. Definitely got stronger! Did it at beginner level as I was dialing back the running distance. I’ll restart this challenge on Monday doing Intermediate/Advanced. Great way to stay consistent through the holidays! Thx Yellow Runner - love this App!

Kelly Phillips-Henry

Geri

Great workout! 20 sec intervals were faster this time and I’m feeling stronger overall. Loving this feeling!

Lisa

An hour of back & biceps then 20x20! Dang I am toast!

Megg

Actually completed it yesterday. But it will never be complete. I will continue the strength training as marathon training begins soon. Thanks Sally. Already feeling stronger.

Renea

Loved doing this just to see how much I’ve improved over the last month!

Paula

Edward, my 14 month old lab also gave this workout 5 stars.

Lindsey

Covid got us so I work out I can do at home was ideal today!

Kate

Intermediate with extra 20’s. Followed by pushups and lunges (forward and reverse).  Didn’t do strength; feeling the Christmas crunch.

Kristina Stubbs

Excellent workout and 33 day challenge 🌟 Loved the progression and feeling the results 💪 Looking forward to the next 💛😊

Heather

This was great! I felt much stronger during the strength portion than I did last time. Thank you!

Bobbi Sue

Chilly but fun! Yay for Saturday run day + post run strength workout! Thanks, Sally! You are the bomb diggity! 💛

Hannie Ylagan-Nicanor

20 x 20 second efforts. YES! Today you are kicking up the intensity inside your run 20 times! BUT these are short efforts, and NO-these are NOT sprints. You will be increasing your pace to a 7.5-8.0 out of 10 on the RPE scale.
After each effort, allow yourself to recover for as long as you need to get the heart rate down. You might need 30 seconds, or you might need 70 seconds.
Also, allow yourself the first 5 seconds of the effort to “build” into the faster pace & then use past 10 seconds to decelerate, so you’re actually holding a quicker pace for 10 seconds, so lock it in & focus on strong arms, tall torso, & quick steps. 

Workout: Warm-up with easy walk/jogging for 5-8 min. Do some dynamic stretches that focus on hamstrings, quads, calves.

Once you start the workout, I recommend starting the efforts AFTER 5 mins of running.

Beginner: 40 min run w/20x20(you may add in walk breaks as needed. You can also walk and then use the 20 second efforts to run & keep alternating between walking and running.)

Intermediate: 50-65 min run w/20x20 second efforts. (Take walking breaks as needed, just make sure those 20 seconds are at a strong effort.)

Advanced: 65-75 min w/20x20 seconds. Pay attention to how you recover the first few surges. You want to feel fairly fresh each time & this is a great teaching workout to see how quickly you recover. Have fun! 

When you’re done, you will do the Post Run Power Circuit. (And yes, you can do power circuit later in the day.)

These exercises are about STRENGTH & CONTROL. No equipment needed. You can do this after finishing a run on the trail or at a park. All you need is a bench/boulder/back of car/chair to do step ups.

You will do a 3 round circuit.
5 exercises total in each round.
Rest for 60-90 seconds after each round.
Rest for 30-45 seconds after EACH exercise.

To modify/progress this circuit:
*Decrease or Add # of rounds 
*Deceease or add # of reps 

Do this circuit 1-2x per week.

*8 reps on EACH leg.
*The leg that’s stepping up carries the majority of weight/work. Let the other leg relax and follow through with a knee drive into runner’s stance.

*Resist urge to let other leg push hard off the ground. The leg that’s up on bench/chair leads this exercise.

*This is NOT a speed exercise- you must stay controlled and steady with your movements so really focus on engaging the glute that’s up on bench. 

*Tall torso, drive arms, focus.💪

Runner’s Power Step

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides (8 reps EACH side)

Bulgarian Split Squat

- Lay on the floor with your heels resting on elevated surface.
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

15 reps

Glute Bridge

-Drive knee toward opposite elbow.
-16 reps per set (8 on each side)
-Engage core, exhale as you twist
-You can do this on forearms too if you’d rather not be in straight arm position.

Incline Plank + Knee Drive

*Control, Balance, Power, Strength! This total body control exercise is a great TEST for everyone.
*Bound while balancing on one foot, diagonally from left to right.
*Plant your foot and balance with a pause before bounding again. 
*This can be done quicker/rhythmically as you get stronger.
*This can also be done barefoot.
*Bound 12x (5on each leg)

Total Bounders

Post Run Power 5 Circuit

Day 33 (Week 5)

Julie

Lizzie

30 minute run 🏃 at 6am beautiful sunrise 🌅

Day 1 (Week 1)

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

Janine

Lucy

Shanna

Day 2 (Week 1)

Ulrika

Ashley

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 33 (Week 5)

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