Name: Playbook - Sally McRae - W2/D3 Aerobic Run
Uploaded: 2026-06-13T00:55:45.508Z
Duration: 60 min
Description: W2/D3 Aerobic Run

Ran this on Global running day!! 6.3 miles!

Lisa

Katie

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

Maura

Nicole

I felt super fit on this run! Very welcomed feeling on a super windy night 😍

Valentina

First 5am run session in the books. Gotta practice running while tired and sleepy! 🥱😅

morgan

Chris Wallace 

did this yesterday and forgot to log- 50 minutes split into two efforts on the way to work and home again 🙌

Rosie

Listened to the body and used today as a x-train day and did the banded core and 8 min quick strength workouts. Now I’ll be ready for my run in the morning! Love all these great options to supplement. 💛

Julie

Julissa

Great! Another treadmill run 🏃‍♀️

Went out for my 1hr run in the blistering Qld heat in Australia (this is the only time I have as my kids are at school) and I un expectantly ran my 10k PB in 51.55. It must have been my yellow hat and thinking about Sally saying “do the best with what you have”. Next stop Spartan Hawaii in August 😁

Kristin

Ran 60 min 4.6 miles with short hill sprints at the end of

Kelly Heitman

Carissa Carlson

Ran on tired/sore legs today but gotter done💪🏼💪🏼

Denise Eastman

Jodie Cornwall

I ran a nice comfortable pace staying within my HR zone. Feeling stronger everyday

Ngina

Samantha

Shawn

40 minutes with a lot of wind.  Working on keeping my heart rate in that aerobic zone.

Steve

Did the fartlek today  10km with 12x1min on 1min off followed by a circuit class.

Maryro

Ran on the treadmill while watching the Moab 240 doc! I love the detailed pre-run stretches and feel great!

Hannah

Feeling back in the swing today. Enjoyed the warm up stretches, a 50 minute run and foam roller session.

Kellee

Beautiful evening in Pennsylvania! Look what I got to see!

Dacia

Emily Smergut

2.5 miles again today . Late day, it’s dark ! Got it done! Listened to podcast episode 39. So just say Yes today. Not as far as a I wanted but I did it . So that’s what counts .

Mindy

Completed yesterday! Not a great run 😮‍💨 but we got it done

Jessica

Shannon

Queen Christine

chelsea 

Elizabeth

Slow aerobic 6 mile in the Autumn 🍂 lovely 🙌🏃🏻‍♀️

Liz Usedon

Late bed time 
Start hour aerobic run at 0415

Mikey Hyatt

Already getting faster and increasing endurance. This is the best I’ve ever run. Thanks Sally!!

Amber Boatright

Great run this afternoon! Ran  pushing my little dude today 🧡 (he’s two months old)

Colleen

Robin Packer

I really pushed myself with my speed. It was tough but I got it done!

Katy

Going to add in some combing on the treadmill at lunch.

Nicole S

Megan

Amy Velasquez

I did a 40 min run and then 20 mins on the stepper

Danyal

Did a aerobic spin on the trainer. Upper body lift after work!

Michelle

Used the Stairstepper at my aerobic zone for 60 mins while I wait on a toe injury to heal up!

Did this yesterday but keep forgetting to mark them off each day. Love the dynamic warm ups

Ramona

Glad I made it out for the run today ☺️

Kept it easy after donating blood yesterday 👍💛 Love the WUs; essential to a good run🤩

Heather

EVERYONE- Perform the 3 exercises before your run today. 

Beginner- 35-40 minute aerobic run

Intermediate- 45-60 minute run

Advanced- 60-75 minute run 

AFTER THE RUN- Light foam rolling, massage stick or long static stretches. All you need is 5 minutes.

Complete 2 rounds of each exercise.
If you need a longer warmup, you have the option of doing more rounds.

-Hold stretch for only 2 seconds- keep ALL pre-run stretches dynamic, not static.
-Grab leg at shin/low leg area, NOT the foot.
-Use other arm for balance by pointing to the sky or in front of you.
-For deeper stretch, and if you’re comfortable balancing, get on ball of foot as you stretch.
-The bent Knee should be pointed straight down & not out to side.

-Do 8 on each leg (1-2 sets)

Pre-Run (Quad Stretch)

-Keep torso tall
-Pull knee to chest
-You will feel a stretch in low back/hamstring/glutes 
-Option to do it while walking-get up on ball of foot for deeper stretch

-Do at least 8-10 stretches on EACH leg
-For speed, tempo, hill workouts, I recommend doing 2 sets of 8-10 on each leg. OR you can do this for time: 30-60 seconds.

Pre-Run (Knee to Chest)

-Balance on one foot & raise other knee to hip height.
-Slight bend in standing knee, engage core & reach forward & down.
-Keep torso tall & straight entire time.
- This exercise targets ankle stability, core, & balance.
-Reps are for TOTAL # for each set, so 12 reps is 6 ON EACH LEG.

Single-leg, reach & drive

Quick Pre-Run Exercises

W2/D3 Aerobic Run

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.

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

Jody

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

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.

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.

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

Emily

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!

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!

W2/D3 Aerobic Run

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