Prologue - Week 6

Running + Programming 101

I hate running. Really, I do. Some people love it, but people tend to have varying degrees of distaste for it. Regardless of how much you do it.

That said, having the ability to run is important. A run is also a jump, and jumping is a movement your body should be capable of doing.

If you Have no place to Start, Start here
- I wrote a blog post literally titled the easiest way to start.
- It doesn’t have to be much, it just has to be more than nothing.

Programming Crash Course

At this point you’ve explored each type of movement necessary for your body to work as intended.

Fortunately, what you done barely begins to scratch the surface of options available to you.

So now you get to pick.

Crafting your own workout may seem overwhelming with the amount of options out there, so the best way to simplify it is to create your own template. This is a guideline that you follow in order to reach your own specified goal. It’s the biggest step toward taking ownership of your own goals you can make.

Next week, you will define you own goal for your own program. This week, we will create your template.

A “workout” is only what you want it to be.

It can be one thing, it can be many things

It can be 20 minutes long, it could be 90 minutes long.

What matters is that you determine it.

Make it simple

Warm-up: We’ve done weeks of this now, recycle things you enjoy, or look up new exercises that “check the box” of each item we’ve talked about each week. Spine, Heart Rate, and an antagonist for the day.
Work: The chunk where you tackle your goals. This should be the majority of your workout.

That’s it, that’s all you need

As you progress we can introduce things like stretching, cool-downs, breathing, mobility specifics, nutrition, whatever…

Throughout the remainder of the program we will continue to explore options available to you.

Here are a few examples I’ve prepared for you.

Workout Example 1

Workout Example 2

Warm-up

I’ll keep giving some new suggestions

10 Minutes
Heart Rate Up
Move Your Spine
Antagonist

New Examples For The Week:

Hollow Flutter Kicks (core + spine anti-rotation)
Sit Outs (core + spine rotation)
3-Way Toe Taps (hip stability)
- Yes, this isn’t one of our traditional exercises, as you progress you’ll begin to add in your own priorities. For some it may be hip mobility, for some shoulders, maybe ankles, BUT as long as you do something for your spine, the rest is at your discretion.

If you’d like a more in-depth look

Check out this blog post or refer back to the breakdown given during week 2.

Goal for Week 6

Try writing your own warm-up

Feel free to use the suggestions above, mix and match from previous weeks, or make a couple searches on YouTube…

Run at least 3 times this week

In this case, a “run” is anything faster than a walk.

To be clear, this is the ONLY week I will ever ask you to do this. If you decide to do more, that’s on you!

My suggestions:

I can’t remember the last time I ran: 10-20 minutes of 20s jog, 40s walk
I sometimes run: Run 1 mile without stopping. If that sounds too intense, run a half mile without stopping, walk for 2 minutes , and finish the remainder of the mile without stopping.
I run often, and am comfortable with it:
- Workout 1: 1 Mile test
- Workout 2: 5k Test
- Workout 3: 60min Run

Create 3 Unique “Workouts” to do this week.

This can include the running, they can be variations of what you’ve already done, they can be things you’ve done in the past.

As long as it includes a Warm-up, and “Work” or whatever you want to call it, and YOU create it, it counts. All I ask is that you write it down and send them to me by the end of the week so I can share.

Here are examples of workouts others have created for week 6: