Name: Playbook - Sally McRae - W6/D4- Aerobic Run + Core Routine
Uploaded: 2026-06-13T00:55:46.788Z
Duration: 45 min
Description: W6/D4- Aerobic Run + Core Routine

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

Jody

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

Chris Wallace 

Marta

Little glaze of ice on roads decreased speed- but was good for balance work . Got it done !

Melinda

Lisa

Good and hard. 6 mile steady pace then the abs…

Suz…

Rosie

Did core and extra strengthening- enjoyed the aerobic run!

Sally Harrow

55 min aerobic run + core routine 💛💪🏼

Maddy

Dave

Ended up getting a steep AM hike with a friend this morning (5mi/2,000ft elevation), then did core this afternoon. Kept the HR low throughout the hike, and the ups felt good to work on!

Claire

Just average 5.25 miles on the treadmill and core to finish the day…did the work 💛🙌

Adriana

Jodie Cornwall

70-minute aerobic run in the spring sunshine🌞

Steffanie Seiler

Ngina

How did that only take me 15 minutes?!? What a workout

Emily

Jess

Rachel

Mindy

45 minute treadmill run while watching episode 45, then a good core workout. Feeling strong today!

Hannah

20 minute spin, 30 minute strength, 20 minute yoga

Kellee

Jonathan

Liz Usedon

Run was epic, core was killer! Really appreciate the challenge, I know this is way different then how I’ve trained in the past and I’m stoked to see what’s possible in my 50k in January

Kaitlin

7.42 miles 
Hour aerobic run 
Had to go on treadmill due to weather

Mikey Hyatt

Tough run with a tight hip… but got it done!

Petra

Great core work and aerobic stroller run with my little guy 🧡

Colleen

Beth

Robin Packer

Awesome aerobic run at sunrise this morning. 🙌

Julie

Great aerobic run HR 160 out of breath but felt fabulous. Will be running my long run at the Ozarks.god help me!!!!!

Amy Velasquez

Loved it!! Felt depleted on my run for some reason but the strength part was perfect

Ended up doing an easy 8 miles with a friend who needed a longer run. I will do the core workout tomorrow. Promise! ☺️

Michelle

Glynn

Ramona

Better day, run was good, pushed speed a little, didn’t have a chance to do core until evening, but was good

Lilli

Hallie

Love these combo workouts 💛 feel the making me stronger 👍😊

Heather

Reps were not consistent with description reps

Leslie

Angela Allen

Everyone- Use the first 10 minutes to warm-up into your run; if you need to pause during this time for some dynamic stretches, please do them and then continue running in your aerobic heart rate zone. After your run, do the core exercises.

Beginner- 45 minute run
Intermediate- 60 minute run
Advanced- 75 minute run

Flow through each exercise with even energy. Take extra rest when needed.

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes & keeping hips stable. 
-Don’t arch your back 
- Return to starting position

-Do 10 on EACH LEG

Donkey kick (bent)

-Hand & Knees, core engaged & torso straight. 
-Resist turning “out” as you lift your leg.
-Key is to lift and “set” your leg back down, control on the up and the down.
-# listed in each set is for grand total left & right. So 20 is reps 10 reps each leg.

Fire Hydrant-Straight Leg

- 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

-Hands & Knees position with foot in dorsiflexion. 
-Think of drawing a circle with your knee.
-Leg lifts laterally in 90 degree angle to begin.
-Draw a full circle in forward position first then you’ll move in backwards position. 
-Reps are split into 2 each set- so if it says 16 reps, then that means forward for 8 reps and backward for 8 reps. You’ll then switch legs and do 16 more. After 16 on each side, you will have completed one set.
-engage core and don’t let low back sag.
-Keep hips strong and resist urge to move torso around or out as you draw your circles.

Hip Circles

Plank

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

-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

You can lean on a bench, perform on the ground, or advance them with a decline push up. 

2 sets of 10
Rest 20-30 secs between sets.
Then move to next exercise.

Push Ups

Core & Lower Body Circuit

W6/D4- Aerobic Run + Core Routine

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

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.

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

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

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🔥

W6/D4- Aerobic Run + Core Routine

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