WARM
10 min easy
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MAIN
SLD: 5 x
- 1:00 left leg
- 1:00 right leg
- 1:00 both legs
- If you cannot hold 1 minute SLD, this can be broken into more sets of 20 or 30 seconds.

Spin-ups:
5 x
- :30 spin-up
- 2:30 easy
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COOL
5 min easy spin
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*This should be done at recovery/easy intensity. The drills are strictly about pedaling efficiency - not working hard.
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Before you run: Do some activation for the body. Here's a good list of items. Select a combination of these - and vary them from day to day. Total activation time should be 15 minutes :-)

You are not doing ALL of these exercises - you can pick a mix of 8-12 and do one set of each, or pick fewer and do 2-3 sets of each. As you like :-)

Vary these up!

DYNAMIC STRETCH OPTIONS
Calves: https://www.youtube.com/watch?v=7Zs4hh4cp98

Full range of dynamic stretch motions: https://www.runnersworld.com/health-injuries/a20821629/a-dynamic-stretching-routine/

PLANKS:
- Plank - 30-60 seconds
- Side plank - 30-60 seconds
- Side plan w/ hip lift - 15-20 lifts per side

BRIDGES:
- Bridges (one legged, to really isolate the glute on each side) - 15-20 reps
- Bridges - straight legs on a stability ball - 15-20 reps
- Bridges - bend legs on a stability ball - 15-20 reps

LEG LIFTS:
- Side leg lifts - 10 reps with leg straight up, 10 reps with leg out just slightly (maybe 5 degrees) over the top one with foot inverted toward ground, then 10 more with leg out a little bit further than previous set (maybe 10 degrees) foot still inverted toward ground
- Leg circles - you get in position as if you are doing a leg lift. Lift the top leg, then do 5-10 circles of the leg in one direction. Then 5-10 circles in the opposite direction. THese are not huge sweeping arcs :-) - just little circles.

LUNGES
- Static lunges - 15-20 each leg (really focus on the glutes doing the work here) - so you lunge in position, one leg at a time
- Dynamic lunges - 15-20 - you alternate legs each lunge
- Walking lunges - 15-20 lunges, alternating legs, per walk
-Single leg lunges - 10-20 per leg (back leg is propped up on chair or other item. Make sure that item is STABLE!!)


SQUATS
- Lateral squats - w/ band, 15-20 reps to each side (so when you squat, you step to the left or right instead of just going straight down)
- Single leg squats (you can hold something for balance if you need to maintain form) - 10-20 reps per leg (or less if you need to maintain form!)
- Walking side squats (also sometimes called "monster walk" - 10-20 squats per side per walk


OTHER GOOD ACTIVATORS:
- alternate superman - 15-20 reps per leg
- clamshells - w/ band - 15-20 reps per leg
- Single leg deadlift - 10-20 reps per leg
- Calf raises - 10-20 reps (toes straight, toes inverted, toes everted)

Perform 10 reps of each move to activate your legs and core. Once you're comfortable with this warmup, it shouldn't take more than 5-10 min.

1. 4-way lunges
Start in a split squat, knees held at 90 degrees. Hold your arms up in a W, pulling your shoulder blades down and back. Use glutei to stabilize the movements. Keep your R knee steady over your foot. Repeat each on the left side. 1. Lean your body forward over your front leg, then squeeze your glutei to pull back up. 2. Rotate while stabilizing your hips. 3. Rock your torso. 4. Pulse your hips up and down 3 inches. 
https://www.youtube.com/watch?v=7IxNIdwtKGA

2. Good Mornings
Stand with your weight on your heels, toes pointed slightly out and knees soft. Pull your shoulder blades down and together. Lean forward, pushing your hips back, then return to standing.

3. Toe Swipe
https://www.youtube.com/watch?v=jG1DPrIsDn4

4. Glute Step-Backs (curtsy)
Step back with L leg crossing behind your right. Drop you left knee to the ground. Pressing thru your R heel return to standing. Repeat on other side.

5. Calf Raises, 3 ways
Lean into wall, putting weight on elbows. With feet pointed straight ahead lift heels. Repeat with feet pointed in 30 degrees and again, turned out to 45 degrees.

Take the first 5 minutes to warm up easy.

For the remaining duration, move into a zone 2/steady effort and work on building from the bottom to the top of this range throughout the duration.

Do this workout as a circuit, either
1) 10-30 repetitions, or
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2) spending 50-55 seconds per exercise
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With either option, take 5-10 seconds to switch exercises.
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Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds.
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The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity.
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*The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.
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FLUTTER KICK
Notes: Lay flat on your back, with your arms at your sides. Keep your abs tight and engaged. Raise your legs slightly off the ground, and begin flutter kicking them, as if you were swimming.

CROSS CRAWL - TUCK (A.K.A. BIRDDOG)
https://www.youtube.com/watch?v=qU-bKcGVlLY


OBLIQUE CRUNCHES
Notes: How to video: http://www.youtube.com/watch?v=SKYCJJoQ6Qs&feature=fvst


HIP FLEXOR, WITH BAND
Notes: Stand with your feet about shoulder width apart. Place an exercise band around your quadriceps, just above the knee. Bring your right knee up toward your chest, as if you were marching with very high knees. Return to start and repeat with your left leg.


RUSSIAN TWIST
Notes: Russian twist: http://www.youtube.com/watch?v=pObEPJ_6w5E
(Note: if you don't have a medicine ball, you can use anything that weighs 3-5 pounds - milk jug, books, rock, etc.)


INNER THIGH LIFTS
Notes: How to video: http://www.youtube.com/watch?v=eKR209nWCdE


LEG RAISES
Notes: How to video: http://www.youtube.com/watch?v=JB2oyawG9KI&feature=endscreen&NR=1


MOVING LUNGES
Notes: Move forward by alternating left and right lunges.

See if you can work from the bottom of the HR range to the top - don't shoot right to the top. :-)

While running at this easier endurance effort, it is a great opportunity to focus on pieces of your run form. See if making adjustments to form impact how you feel, your pacing and your HR.

A checklist to consider, but my recommendation is that you take 2-3 of the items on this list, and make them the focus for the run. You can then either stick with the same focus for a few runs, or shift the focus once you feel you've developed mastery:

- Where is your gaze? Ideally, you are looking forward, neck in line with spine, eye shot is about 6 feet in front of you.

- Relax your face.

- How about your shoulders? Relax your shoulders down your back. Don't hunch them forward, or keep them tight up toward your neck.

- Arms at 90 degrees, swinging in a most straight line from front to back (don't allow them to swing across the center line of the body)

- Hands are loose but not so loose the fingers are dangling. Imagine you are holding potato chips and you don't want to crush them.

- Engage your core to keep your pelvis in a forward position. Don't let your lower back sway and your butt to "stick out"

- Land under your center of gravity. Take a moment to look down and see where your foot is landing - it should be mostly under your pelvis. To avoid overstriding, you will need to increase your cadence and shorten the stride length depending on how fast you are going.

- As your foot moves from landing through toe off, imagine yourself active pawing the ground.

- As you toe off, lean forward from the ankles (not the waist). The faster you go, the more pronounced the lean.

- As you pull the leg through and prepare for the next landing, imagine driving the thighs from the hips.

- Check your glutes. Are they engaged? Can you squeeze each glute independently?

This is a base endurance ride. Nothing fancy or tricky - just a series of efforts in the steady range.

This should NOT feel hard. If it does, back it down.

Our goal with ride such as this is aerobic development and endurance.

Fuel & hydrate :-)

Easy to steady run as you feel, off the bike.
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Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm. Think about quick turnover (cadence).

10 min, build to steady
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5 X 3 minutes done as:
- 30 seconds near max at 105+ rpm
- 2:30 recovery
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COOL
5 minutes easy

Complete 2 x 30 seconds, with 30 seconds rest of each drill. (see drills in pre-activity comments)

FLAT FOOT MARCHING
Notes: This is a great drill if you have limited knee lift, weak or tight hip flexors, sit a lot, or rarely sprint.
You will march flat-footed, focusing on lifting your knees high, working your quads and hip flexors, while maintaining an upright posture.
Complete 3 x 30 yard marches, with a walk back to your starting point in between each march.
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ANKLING
Notes: How to video: http://www.youtube.com/watch?v=es_7EB9ki8w&feature=player_embedded
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G DRILL
Notes: Stand with one foot flat and the other leg bent at a 90-degree angle (hold your opposite arm bent to opposite bent leg).
As quickly as possible, hop to get into the same position on the other foot. As you learn to do the drill, focus on doing 10 consecutive, quick hops with the best balance possible. As you improve, work on seeing how many hops you can do with good balance within 15 seconds, then 30 seconds.
The option of this drill is to help you learn how to get off the ground quickly. As such it is good for runners with a low stride cadence, or who tend to splay their feet.
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QUICK FOOT DRILLS
Notes: You will work on quickly switching feet, first without moving forward, then slightly moving forward.
This video (starting at 4:50 into the video) shows you how to do it: https://www.youtube.com/watch?v=1I811L9B0C8