Name: Playbook - Sally McRae - W14/D4- Aerobic Run + Strength
Uploaded: 2026-06-13T00:55:47.092Z
Duration: 45 min
Description: W14/D4- Aerobic Run + Strength

Shakeout run and strides. Half marathon “race” tomorrow. Strong legs felt great to keep everything activated and warm for tomorrow

Emily

Jody

josh

Took an easy legs are soar but about my race pace! A little over 2 weeks till my first 50k😆

Chris Wallace 

60 minutes easy run in race course conditions… lots of foresty hills. 
added a strength circuit in the middle. 
felt fairly comfortable 💪

Rosie

Split 70min between the elliptical and the stairmill. The strength workout was a great way to finish this workout!

Claire

Got 5.25 miles in. Some is better than none 💪 today was a done not perfect kind of day

Adriana

Lisa

Jess

45 min run , feeling weak! Legs are great but last 3 runs have been in zone 3 I have not been feeling great :(

Mindy

Julissa

Love the combo of running then strength!!

Robin Packer

After your run, choose the STRONG LEGS BEGINNER WORKOUT under the Strong Legs Category.

Beginner- 50-65 minute run

Intermediate- 60-70 minute run

Advanced-70-80 minute run

Let’s Go!

W14/D4- Aerobic Run + Strength

Really focusing on HR. 41 minutes done 💪🏼

Mackenzie

Day 1 ✔️ 
60 minute run 13:18 pace 4.51 miles
92 degrees with 70% humidity
🔥🥵

Day one of my 55k training!! Excited for this journey!!

Amy Larson

W1/D1- Welcome to YOUR 1st Day Workout!

Laura

Easy road run - walk/run as I rehab the knee. Overall felt good!

Victoria

W1/D2- Easy Run

I can't keep running between efforts yet but I like getting reminders to do this type of session.

Slow sore start but smoothed out after about 10 minutes.

Noel

Great workout to take your dog with on a run. It was a bit more challenging than I thought.

Thais

W1/D3- Fartlek Fun

Just a walk today, maybe add in some yoga later. Great to keep a few different things.

W1/D4- X-Training Day

Run and mobility. Cooler and less humid today so it was easier to stay in zone 2. 60 minutes 4.4 miles 13:45 pace.

Michelle

W1/D5- Aerobic Run +Mobility

105 minutes. 7.2 miles. Only first week but still hard to keep heart rate in zone 2. Really have to slow it down and walk more than I’m used to but love the programming!

7.5 miles on the trail, 1hr 30 minutes, 45 calories @30minutes and another 60 at an hour

W1/D6- Long Run

Katie

Nicole

W1/D7- Rest Day

Christine

Felt nice and loosened up before running!

W2/D1-Long WU & Easy 30

Just like the other person here, and before run cuz I may not do it after 🫠

W2/D2- Aerobic+ Strides+ Core

Ran this on Global running day!! 6.3 miles!

I actually did my aerobic run yesterday but sometimes I forget to swipe ‘complete’ in the app when I’m done!

Maura

W2/D3 Aerobic Run

Good workout today! Speed play plus strength!!

Workout went well. Ran 10K plus 10, 40 sec Fartlek.

W2/D4- Fartlek + Strength

Completed an ab circuit and some upper body exercise. I was tired 😅

W2/D5- X-Train or Complete Rest

Did an extremely hilly treadmill long run! Was sweating out martinis from the night before and was scared to leave the safety of my house with a bathroom 😂 ironically I opted for a much hard workout than intended! Crushed it

Alex

1 hour on the treadmill bc of thunder and the rest outside with the puppo. Towards the end I felt it but got 9 miles in anyway.

Hannah

10 mi long run
The last 15 min of the 2 hrs run where a bit tough. I could feel my upper body tired more than anything else.
Pre workout: 28g complex carbs + 24g of caffeine's go gel
At 1 hr mark, another 24g of go gel but not caffeinated.

W2/D6- Long Run

Forgot to log rest yesterday, did long run today and got in 26 odd km and 2.30hrs on feet.
Little bit longer than anticipated BUT I needed a blow out to see where I’m at. Felt tough but after hydration and some food I’m feeling ready for the new week.

Brittany

W2/D7- Hike+ Mobility OR Rest

Petra

This was actually alittle challenging! Felt great!

DIANA

Sarah Tollackson-Ryning

W3/D1- X-Train+ Core

Still not feeling well. Did 7.5 laps templo debod + 5 sprints and ran back. 8.25k

Sian

W3/D2-Aerobic + Strides

Great leg, knee, ankle, foot focused warm up.

Kristin

Does a 16 hour work shift and 22,000 steps count as a run? I’m counting it!

W3/D3- Single-Leg Exercises + Aerobic Run

75 minutes, 12x40seconds on the treadmill. Felt good! Able to keep my overall average HR aerobic!

Firecracker 10k for 4th of July.  1 hr 6 min felt very strong on the run today💪💥

Great run / speed workout feeling pretty good getting a lot time on feet.

Calvin

W3/D4- Fartlek Workout

Did the loop to hindley as not feeling well on the Monday before

Very warm today. Nice to do recovery pace today.

Did some posterior chain weights (deadlift, hamstring curls, hip thrust, abductors, calf’s) and 30 min on the arc trainer.

Tanya Kendall

W3/D5- Recovery Run+Mobility

Great combination but the legs were really done so walking lunges were hard with weights. Last rep without still felt difficult! Nutrition is not working out well, so good thing this is a regular practise! Listened to your podcast with Andy Glaze during the run. That was so good!

Daniela

Pamela Crooks

W3/D6- Long Run Day!

I did my long run/hike today up the mountain

Trip to the chiropractor...much needed 🥴

W3/D7- Rest and Recovery Day

Run went well. The pre run workout really helped activate the glutes!

Only had time for 45 min easy run on treadmill

W4/D1-Recovery Workout

50 mins 15 x 1min sprints at 12 speed on treadmill

Gabi

W4/D2- FARTLEK WORKOUT

Leandra

Had to switch days around, tomorrow’s run is going to hurt!

Jessica

Warm up 10 mins stairs master overall great workout.upper body

W4/D3- Total Body Ultra Strength & Injury Prevention Day

Did 30 min on the rowing machine and had some excercises left from yesterday. So it was a bit of a mix.

W4/D4-X-Train or Rest

5x30 sec strides with my first straight 40 min of running keeping my HR in my aerobic zone. Felt great!

Mikaela

W4/D5- Aerobic Run + Strides

Melinda

Didn’t feel great today but grateful my body showed up and moved.

2hour trail run! Weather was perfect today.

W4/D6- Long Run

Kelly Phillips-Henry

W4/D7- Rest Day

Rode my bike to and from Pilates class so that was my workout, really enjoyed the bike ride!

Ankles are bothering me so I did the bike today.

W5/D1- Cardio+ Mobility Routine

Pretty amazed that running after the hills felt stronger than the first 15 minutes!

Hard workout but great! Feeling strong.💪

That was great! I switched my days up this week, so I did this one on day one.

W5/D2- Hill Repeats +Core

Nice and easy today. Walked some of the hills.

30 minutes on treadmill during lunch break

Did 30 min elliptical instead of running. I have my son sick at home and I couldn’t go for a run.

Lily

W5/D3- Recovery Run+ Mobility

First time attempting a trail today, felt hard but good!

Felt super strong on the run. Loved the resistance band exercises!

Rozanne

W5/D4- Aerobic Run+ Resistance Bands

Amanda

Sara

W5/D5- X-Train or Rest

1.5 hour run yesterday and 1.5 hour run today. Yesterday was straight running at a faster pace than I’ve been doing for steady state and felt good. Today trialed run 10 walk two and felt very strong and got in a little more distance than yesterday. Had to adapt the program because #momlife

2:35 hr. long treadmill run with varying inclines 1% - 5%.

Jana

Divided into two runs due to time. But got 2:20hrs done🔥

W5/D6- Long Run Day!

Mobility, stretch and some PT work today. Feeling remarkably good considering the two hour trail run yesterday. Looking forward to a new week!

Julie

Walked for an hour today..:super easy.  Legs feel good after yesterday but hips definitely sore.  My left toes felt better after kicking that dang rock yesterday!  Rest is in the menu for the rest of the day.

Karen

W5/D7- Recovery Day

50 minute run today. Was nice to pause to stretch after the first 10 minutes

Body felt heavy today but pulled it along.

Not a good run today... a lot of lower leg pain😣

W6/D1- Recovery Run + Mobility

Started by thinking …. No way .. but took it one step, one hill at a time and then enjoyed the run after

Have done this training plan several times now and this workout is one of my favorites. I love the challenge of hills!

🔥🔥🔥 bit shorter than supposed to, but still tough!

W6/D2- Hill Repeats

2 mile hilly walk....still babying shin splints

10 minutes under aerobic heart rate running, then dumbbell total body strength 💪🏻

Valerie

W6/D3- Recovery Run or X-Train

Extra rest day still nursing the lower leg pain....stretching and mobility helping

Struggle today but still got after it! 5 miles and abs!

Marta

W6/D4- Aerobic Run + Core Routine

Only had time for core and strength yesterday so counted it as my “xtrain or rest day” and today doing the aerobic run scheduled for yesterday plus   Trainer Road scheduled endurance ride on trainer today!  Just snowed so won’t be fast. This is week 6 day 5!  Let’s go!

W6/D5- Full Rest or X-Train

Didn't go how I wanted, only made it 2:05. It's super hot and blisters were forming. But got 8 miles done.

Ran on a trail that is identical to my race course. Currently sick with a cold but powered through and felt good doing a 10min run 2 min walk interval. 50g carbs per hour. Totaled 15 miles in 2:50

After 3 days of skiing. I was on the struggle bus today, but got it done ✅

W6/Day 6- Hilly Long Run

Hiked on long run Saturday and did my long run on Sunday due to better weather

Legs felt tired today. Also, got stung in calf by a wasp or bee during my long run yesterday and still feeling some soreness there.

W6/D7- Hike or Rest

W7/D1- Full Rest Day

Had to take the day off, whole family is very sick 🤒

4 mile hilly run in new Hoka Clifton 10's

W7/D2- Aerobic Run + Hill Sprints+Daily Knees

Did 4.20kms then knee started hurting after going downhill. Walked back knee hurting. 
Did 20 mins on bike. Hip thrusts, leg press, rdls, fire fighter, abdominal.

W7/D3- Recovery Run

Did the run WO on the treadmill which went great -- 12x40 DONE!! Had to postpone the strength a couple of hours due to an appointment, but I still got it done. #winning

Steffanie Seiler

6.2 mile run on the treadmill. Felt strong today!

Trying to stay strong even when I feel weak.

W7/D4- Fartlek Workout+ Strength

4.04 miles around the lake legs feeling better

Great run 40 plus minutes got a little over 3 miles.it feel pretty good

W7/D5- Recovery Run

16 miles on the treadmill. Major snowstorm in WI!

15 miles and 2,500 ft of climbing, and a 23 minute half marathon pr to top it all off! Felt so good and strong, cried on the drive home because I’m just so thankful for this plan and seeing the work pay off already

Gabriela

Run done! Fortunate to have a friend join me for the first hour. Total time two hours and 35 minutes. Staying sturdy and choosing strong!

W7/D6- Long Hilly Run

Full rest. 13 hour shift in the ER during a blizzard

Easy 60 minute run with my daughter and son.

1 hr bike ride today helped me appreciate running more.

W7/D7- X-Train or Easy Run

Upper body lift with lower body mobility and strong knees

W14/D4- Aerobic Run + Strength

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