Rachael's Runners Workout of the Week: Nov. 6

This is a classic endurance workout, incorporating a longer run, your classic push/pull combo, and higher volume dumbbell stepups that will improve your overall run strength. 

Push the pace on the first 800m to set the tone for your workout; you should be able to recover during the relatively steady movements that follow in each round. Use your 2nd and 3rd 800m runs as recoveries as well; make sure you're running efficiently (body aligned, use gravity, pull with your hamstrings to recover).

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Rachael Colacino