W2/D2- Aerobic+ Strides+ Core

Today we are doing a well rounded workout and you're gonna feel STRONG when you're done! EVERYONE will do an aerobic run, using the first 5-8 minutes as the warm-up(remember, during the warm-up minutes you can pause at any time and do some dynamic stretches just like the stretches you did yesterday). After the 5-8 minutes, you will then settle into your aerobic pace and maintain it for the entire run. After the run, you will do strides. Strides are a fantastic way to practice quick turnover without stressing out the body. Strides improve your running mechanics and allow you to FEEL a faster pace which also boosts your confidence. Strides are supposed to be fast, light, and fun. These are NOT sprints- you are not running at a max effort but you are moving pretty fast. On a scale of 1-10 with 10 being the Max, you'll run the strides between an 8-9. Once you perform the first one, you can jog or walk back to the start, get the heart rate down, then do the next one when you're ready. Once you're finished, grab some water then head to a grassy area, mat, or a spot in your house to do the assigned core routine. Beginner- Warm-up for 5-8 minutes then run for 35 minutes at your aerobic pace. Finish with 4x20 second strides. Intermediate- Warm-up with 5-8 minutes of easy running then run for 40 minutes in aerobic pace. Finish with 6x30 second strides. Advanced- Warm-up for 10 minutes, 60 minutes at aerobic w/8x40 second strides.