The Extraordinary League

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up:  Dynamic Stretches (video attached) 5:00-minute walk 10-minute EZ pace walk, run, run/walk, or jog 5-minute drills - :20-sec strides with :40 recovery Workout: 9-minute EZ Run Pace (with Surprises!) 1-minute Pace Switch Beginner: 2 sets (20-minutes then skip...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up:  Dynamic Stretches  5:00-minute walk 10-minute EZ pace walk, run, run/walk, or jog 5-minute drills - :20-sec strides with :40 recovery 5:00-minute EZ pace walk, run, run/walk, or jog Workout: 1 minute PUSH with 1 minute Recovery Beginners 3 sets Intermediate...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches  5:00-minute walk 10-minute EZ pace walk, run, run/walk, or jog 5-minute drills - :20-sec strides with :40 recovery 5:00-minute EZ pace walk, run, run/walk, or jog Workout: 9-minutes Incline or Progression work consisting of 4 minutes at in...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches  5:00-minute walk 10-minute EZ pace walk, run, run/walk, or jog 5-minute drills - :20-sec strides with :40 recovery 5:00-minute EZ pace walk, run, run/walk, or jog Workout: 2-minutes at 10k race pace 1-minute recovery Beginner: 5 sets (15-m...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Camp Runamuck starts Monday, June 1 , which means it is almost time to pack your provisions, meet your cabin mates, and officially start running amuck. This will be our quick camp counselor walk-through so you know exactly how the month will work, what counts, how to...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches  5-minute walking warm-up 10-minute EZ RPE 3-4 5-minute 20/40 strides Workout: 1-minute Push 1-minute Recovery 2-minute Push 1-minute Recovery 3-minute Push 2-minute Recovery 2-minute Push 1-minute Recovery 1-minute Push 1-minute Recovery R...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches  3-minute walk 10-minute EZ run pace 5 sets of 20/40 strides Workout: 3-minute Tempo RPE 6-7 5-minute Conversation RPE 4-5 1-minute Recovery RPE 2-3 4-minute Conversation RPE 4-5 3-minute Tempo RPE 7-8 2-minute Recovery/Conversation RPE 3-4...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches  5-minute walk  10-minute EZ jog or run  Workout:  4 minutes of HARD Effort at RPE 8-9 3 minutes of Recovery (Full Rest or Light Walk) Repeat 4x  then,  6 sets of  1:30-minute hill repeats at hard effort, Incline 4% or higher, 1-minute Rest...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: 5:00-minute walk at 1% 10-minute Light Jog at 2% Workout: 10 sets of 1:30-minute hill repeats at hard effort, Incline 4% or higher 1-minute Rest at 1% Cool-down: 5:00 minute walk at 1%

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches  5-minute walk 10-minute EZ jog or run Workout: 4 minutes of HARD Effort at RPE 6-8 3 minutes of Recovery (Full Rest or Light Walk) Repeat 4x Cool-down: 2-minute walk Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches  5-minute walk  5-minute light jog Hill Work-out: 8 sets of -  2:00 uphill (5-8% incline) 1:00 recovery walk or light jog 5:00 light jog Hustle Work-out: 8 sets of  1:00 minute Push 1:00 minute Recovery Cool-down: 5-minute walk or light jog...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Core of Choice  5:00-minute walk 10:00 minute light jog 5 sets of 20/40 strides Workout: 1-minute at 200-meter pace RPE 8-9 1-minute recovery RPE 1-3 Repeat 10x Cool-down: 5:00-minute walk Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches  5-minute walk 1% incline RPE 2-4 5-minute jog 1% incline RPE 3-5 Workout: Hill or Incline Repeats Ten sets of 60-second uphill repeats at RPE 7-8 with 2 minutes recovery walk or jog On the treadmill, both work and recovery are at the incli...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches  3-minute warm-up walk or jog Workout: Rising 10-minute Conversation Pace 20/40 strides x4 1-minute to reset Relentless 5-minute tempo PUSH 2-minute rest 5-minute tempo PUSH 2-minute rest Radiant 8 sets of 1-minute PUSH and 1-minute Rest Co...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches  Workout: 30-minute Easy, Fun fartlek puts you in charge of Santa's Sleigh and has you singing along with speed pickups and recovery intervals.  Cool-down: Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches  3:00-minute walk at 1% Workout: 3:00 at 3% 1:30 at 6% 1:00 at 9% :30 Recovery at 1% Repeat 4x Cool-down: 3:00-minute walk at 1% Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches ( video attached ) Workout: 30-minute Easy, Conversation Pace RPE 3-5 This easy, conversation-paced run features history and facts about Hanukkah, along with a few "dreidel" dashes woven in to help you pick up the pace and increas...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches ( video attached ) 3:00 minute warmup RPE 2-3 Workout: 2:00 Conversation Pace RPE 3-5 4:00 Tempo RPE 5-7 Repeat 4x Cool-down: 3:00 minute cool-down RPE 2-3 Static Stretches ( video attached )

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches ( video attached ) 5:00 minute walk RPE 1-3 Workout: 5 sets of: :30 sprints RPE 8+ 1:30 recovery/light jog RPE 2-4 5 sets of: 3:00 minute tempo RPE 6-7 1:00 minute recovery/light jog RPE 2-4 5 sets of: :30 sprints RPE 8+ 1:30 recovery/light...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches ( video attached ) Workout: 30-minute Easy, Conversation Pace RPE 3-5 This workout includes some fun 'icebreaker' trivia for you to keep in your parka pockets for those mandatory holiday engagements you will be attending. Addition...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches ( video attached ) 8:00 minute EZ Pace (RPE 3-5) Workout: 4 sets - :20 at Swiftmas Sprint RPE 9+ 1:40 Rest/Recovery RPE 1-3 3:00 minute Light Recovery Jog (RPE 2-3) 4 sets - :20 at Swiftmas Sprint RPE 9+ 1:40 Rest/Recovery RPE 1-3 Cool-down...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches ( video attached ) Workout: 30-minute Easy, Conversation Pace RPE 3-5 This workout has an optional trivia-style choose-your-own-adventure with pickups, strides, squats, walking lunges, and even some fun (s)elfie time.  Cool-down: 2:00-minut...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches ( video attached ) 3:00-minute walk Workout: 5 sets - 3:00 at Conversation Pace RPE 3-5 1:00 at Tempo Pace RPE 6-7 :30 at Swiftmas Sprint RPE 8+ :30 Rest/Recovery RPE 1-3 Cool-down: 2:00-minute walk Static Stretches ( video attached )

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Welcome to the Festive Fitmas Confetti Countdown! Here’s everything you need to make the most of the challenge: 🎄 How the Challenge Works • You’ll get a daily email with your Festive Fitmas “exercise confetti” — quick, fun, add-on movement moments. • I’ll also post...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches  3:00-minute walk Workout: 10:00 minutes at RPE 3-4 7:00 minutes at RPE 5-6 5:00 minutes at RPE 6-7 2:00 minutes at RPE 7-8 1:00 minute at RPE 9-10 Cool-down: 2:00-minute walk Static Stretches