Name: Playbook - Sally McRae - METCON+FARTLEK RUN WORKOUT
Uploaded: 2023-07-12T14:26:17.614Z
Duration: 85 min
Description: METCON+FARTLEK RUN WORKOUT

Fantastic tough combo. B/c of timing I did a 6 mile trail run before dark and finished up with the strength last. Had to scale back the wt for the final round of OH lunges. 🔥

Jessica

Beautifully brutal, love the mix of compound movements and fartleks!  Thank you!

Lydia

Jiřka

Enjoyed this, I wouldn't have ever mixed strength then run before.

Sian

Wow! The metcon part first had me looking forward to the run.

Heather

Hard! And feeling so good!! Any tips on easy ways to track 40 sec on and breaks on Apple Watch? I felt like I spent a lot of time worrying about timing

Ellie

Dacia

It was hard. Had to scale every section and my legs were to tired to be able to run the full fartlek. But now I’m motivated as 🔥to train so that I can complete the full exercise before fall. 
Thank you! 💛

Johanna

Did this circuit with a 5k run and love building my strength base with you, Sally!

Chrissy

Kate

I always lift after my runs so this was a great and challenging change of pace!!

Nikki Wilmore

Raaarrrrrrr 🏋🏻‍♀️🏃🏻‍♂️🤠

Sethy Kungpow

This was an awesome workout! It was a good challenge.

Carissa

Wow! I am drenched in sweat after the DB portion!

Lindsey

Maria

Every time I do this metcon, I feel challenged, humbled, and energized. Love it.

Denise

I love the variety!! I’m learning so much. And I love that it’s running focused

Megan

Only managed 3 rounds of the exercises and half hour fartlek but loved it. Will be aiming for the full 4 rounds and 45 minutes 😃

Emma

Karina

Ouch. Going to take a while to progress to heavier weights on that!!

What a WO!!  Wow. A beast! And yes I made it! Lowered weights for the overhead lunges and ran 30 minutes with 10x40. A big sweaty puddle and quivering limbs🤣😲😎

Kristina Stubbs

Kristín

I prefer counting the reps to seconds as I can’t see my watch when it’s in my wrist and I have dumbbells in my hand and my phone is showing your video. So secs is difficult but otherwise great.

Ouch 🥴. That work pre-run makes me so shaky! But I love it

Liz Taylor

Mary Katherine

Sally,
You are a monster! This workout humbled me. Although one set says 40 reps not 40 sec and I was the dummy that went and did 40 reps each time until I couldn’t lift my arms above my head and then I noticed that 40 sec is what is said in the front matter. 🤦🏻‍♂️

Alexander

2nd time doing this and felt stronger this time.

Great workout. I felt like I channeled my inner Sally 😁

Carolyn Forbes

Alibruder

Round 1: Fun; Round 2: Challenging; Round 3: Questioning my life decisions; Round 4: My legs don't work. Wait, what do you mean I have to run now?! Run: 😊

My fingers are so sweaty that I accidentally clicked 4 stars, this one kicked my BUTT in the best way!

Stephanie

Kurtis Olineck

Judy

I meant to give you FIVE stars ⭐️  had to cancel my membership temporary but will try to get back on! I did this with my 16-year-old son and it was hard! Have written and made up my workouts for a while and it’s fun to have a coach and you are great!❤️🤗

Dorinda Bennett

Really challenging! The first ten minutes of running were not funny, but it got better 😁thank you for the interesting workouts!

Julia

It wasn’t always pretty but I got it done💪🏼 8x40 40 min run felt good.  My legs a bit heavy but I know I’m feeling stronger

Michelle

Oh. My. Word. 

I think I hate the devil’s press. Nothing quite like making my legs feel like jello and then taking them out for a run. 🥴

Susan Sullenberger

This is great to simulate the end of a long race and tired legs/getting turnover going!

Jasmine Galjour

Loved this!! This was good shit. I’ve been feeling really down and unmotivated lately so it was really nice to have something to follow. Definitely will do this workout weekly

This powerful workout is a great addition to your weekly training- take a solid recovery/easy training day following this workout.

-Do the METCON workout FIRST. You will need dumbbells and if you have varied sizes, that’s even better.

-You have 4 Rounds of 4 exercises. Do Each exercise for 40 seconds, only resting for 20 seconds before moving to next exercise.

-After you complete all 4 exercises once, Rest for 90 seconds-2 minutes and then begin your next round.

-After the METCON, Rest for 5 minutes and then head out for the Fartlek.

-ONLY DO ONE RUN…do not do the fartlek run after every round of exercises, the run is separate from the 4 dumbbell exercises.

-Do not do the exercise 4 times in a row before moving to next exercise…do each exercise once per round then rest and start all 4 exercises again. You will do 4 rounds.

-If this is your first time doing this workout, I ALWAYS recommend doing exercises in front of a mirror and using a lighter weight than you normally choose…stay humble, be a student. 💪

- Begin feet shoulder width, bring dumbbells to the ground and jump your feet back
- Lower your body to the floor/push-up 
- Jump your feet forward and swing the dumbbells from between your legs to straight up overhead

Dumbbell devil’s press

-Use a challenging weight but keep in mind you’re doing this for 4 rounds, so go a bit lighter then add weight if needed.

-STRONG tall torso.

-Step forward and then lunge straight down 

-engage glutes and hamstrings to push up

-keep arm close to head and use other arm to balance.

Alternating Reverse Lunge w/DB overhead

-Wide sumo stance, drop straight down with dumbbells leading toward floor.
-keep torso tall and push straight up as you pull dumbbells toward chest.
-Elbows go wide

Sumo to High Pull

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

-Fattlrk is Swedish for “Speed Play” so approach this as a playful run.
-You choose the duration of your run. Aim for 35-65 minutes. This can be done on treadmill, road, or trail.
-Your goal is to do 10 “efforts/pick-ups/surges” within the duration of your run.
-For example, try 10x40 seconds or 10x20 seconds, or 10x60 seconds, etc.

-The effort is where you change pace and run faster. On a scale of 1-10, with 10 being the fastest, you’ll run these at about 7.0-7.5 so this is NOT a sprint, but a solid effort.

-This allows you to practice pacing, quick leg turnover, running form/mechanics, and gives you the confidence needed for speed training.

-The effort is also short, use the first 5 seconds to ease into the faster pace abs the final 5 seconds to decelerate.

-After EVERY effort run EASY insuring your heart rate comes back down. There is NO structured test break so YOU DICTATE when you want to do the next effort, just make sure you are recovered and relaxed, NO REDLINING.

-This run should not beat you up or leave you exhausted-you should feel like you’re working but NOT struggling. 

-Have fun! 💪

Fartlek Run

METCON+FARTLEK RUN WORKOUT

Sally this was such a fun one! After 6 months of easy running postpartum, this was my first interval workout and it felt so fun to get some pep in the step!! And your encouragement in my ears throughout brought a big smile to my face!! Thank you!

Jaime

This is my favorite go to run. Starting back running again and now I recruited my sweet friend to run these with me and she is such a warrior. Always loving having you in my ear, Sally!!

Melissa

Beginner 2 Mile Run with 6 intervals

Awesome 👏 Thanks Sally! Loved hearing you coach me!

Rebekah

Lana

Loved having Coach Sally in my ear while I ran along with the playlist. Made my least favourite type of runs fun! Thanks😊

Fun Fartlek 5 Mile Run

Christoph

Awesome way to take a mid-run break and do some core/mobility! I don’t run with my phone, so I wrote the exercises down on a piece of paper and carried that instead 😂 Still counts!

Meghan

Great morning after a run, before work, after coffee, in pajamas, living room/ottoman workout to start today! Quick! Gets the old nooks and crannies ☕️☀️😉

METCON+FARTLEK RUN WORKOUT

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