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The Extraordinary League
Welcome to The Extraordinary League, a podcast series designed for our running and health community, offering insights and inspiration for group participants and 1:1 coaching clients from around the globe. This series dives into our monthly challenges, providing guidance and strategies to enhance your training experience. It's a platform for sharing the ups and downs of training, fostering a supportive environment where listeners can gain motivation and advice from a worldwide network of peers. Through engaging discussions, we explore diverse perspectives on training, nutrition, and well-being, aiming to empower you in your journey toward personal achievement. Tune in to join a community committed to pushing limits and celebrating every milestone along the way. Welcome to your next step in extraordinary training with The Extraordinary League.
Episodes
155 episodes
MCM: Rewrite Repeats (All Levels)
Warm-up:Dynamic Stretches 5-minute warm-up walk10-minute EZ Run or Run/Walk of Choice4-sets of 30/30 stridesWorkout:Run at RPE 6-7 for 6 minutesRecover at RPE 2-4 for 2 minutesRepeat -Pace Starter...
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Season 22
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Episode 11
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1:20:31
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MCM: 40-minute EZ Run (All Levels)
Warm-up:Dynamic Stretches 5:00 minute walkWorkout:30-minute EZ Run or Run/Walk of ChoiceCool-down:5:00 minute walkStatic Stretches
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Season 22
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Episode 10
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40:31
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MCM: Chapter Break Intervals (All Levels)
Warm-up:Dynamic stretches 5:00 minute walk10-minute Light Run or Run/Walk of Choice5 sets of 30/30 strides Workout:5-minute Push2:30 Recovery4-minute Push2:00 Recovery3-minute Push
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Season 22
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Episode 9
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1:00:30
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MCM: 40-minute EZ Run or Run/Walk (All Levels)
Warm-up:Dynamic StretchesWalk for 5 minutesWorkout:EZ run or Run/Walk 30 minutes (RPE 3-4)Cool-down:Walk for 5 minutesStatic Stretches
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Season 22
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Episode 8
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40:31
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MCM: 50-minute Tempo Run (All Levels)
Warm-up:Dynamic Stretches 5-minute walkWorkout:Plot Starters (Use Run/Walk) 10 minutes of RPE 4-520 minutes of RPE 6-7 10 minutes of RPE 4-5Pace Makers10 min...
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Season 22
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Episode 7
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50:30
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MCM: Recovery Run or Walk (All Levels)
Warm-up:Dynamic Stretches 5-minute warm-up walkWorkout:35-minute run or run/walk or walk (Zone 1)Cool-down:5-minute walkStatic Stretches
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Season 22
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Episode 6
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45:30
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MCM: Plot Twist Pace (All Levels)
Warm-up:Dynamic Stretches 5-minute walking warm-up10-minute EZ RPE 3-45-minute 20/40 stridesWorkout:1-minute Push1-minute Recovery2-minute Push1-minute Recovery3-minute Push2-minute Recovery<...
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Season 22
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Episode 5
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1:10:30
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MCM: 30-minute EZ Run
Warm-up:Dynamic Stretches 5:00 minute walkWorkout:20-minute EZ Run or Run/Walk of ChoiceCool-down:5:00 minute walkStatic Stretches
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Season 22
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Episode 4
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30:30
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MCM: Prologue Push
Warm-up:Dynamic stretches 5-minute walking warm-up15-minute warm-up EZ RPE 3-4Main workout: 4 sets of4:00 at 800m effort (rpe 6-7)2:00 jog or walk recovery (2-4)followed by 4 sets of2:00 at 400m effo...
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Season 22
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Episode 3
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1:05:30
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MCM: Gliders & Cadence Drills
Warm-up:Dynamic Stretches (video attached)5:00 minute walkAcceleration Gliders x4 (4 minutes)1 minute walk to resetCadence Drills x 4 (4minutes) 1 minute walk to resetWorkout:Follow with your next workou...
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Season 22
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Episode 2
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15:30
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MCM: Kickoff Run
Warm-up:Dynamic Stretches 5:00 minute walkWorkout:20-minute EZ Run or Run/Walk of ChoiceCool-down:5:00 minute walkStatic Stretches
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Season 22
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Episode 1
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30:01
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ROTD: The Mockingjay Mile Trial
Warm-up: Dynamic Stretches (video attached)5:00 minute walk5:00 minute EZ Conversation Pace20/40 strides x 4 (4:00 minutes)1:00 minute resetWorkout:FAST AS YOU CAN RUN OR WALK OR RUN/WALK for ONE mileHit...
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Season 21
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Episode 8
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40:00
ROTD: The Victor’s Vengeance
Warm-up:Dynamic Stretches (video attached)3:00 minute walkWorkout:3:00 at Tempo:30 Rest2:00 at Lactate Threshold1:00 PUSH1:00 RecoveryRepeat 4xCool-down:2:00 walkStatic Stretches (video at...
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Season 21
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Episode 7
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35:01
ROTD: The Nightlock Negative Splits
Dynamic Stretches (video attached)3:00 minute walkWorkout:10:00 minutes at Conversation Pace7:00 minutes at Tempo5:00 minutes at Lactate Threshold2:00 minutes at Anaerobic1:00 minute at PUSHCool-down:...
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Season 21
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Episode 6
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30:01
ROTD: Arena Ambush Ascents
Warm-up:Dynamic Stretches5:00 minute walk at 1% incline10:00 minute light jog/run at 1% inclineWorkout 1:5-minute blocks of ascending incline changes2%, 3%, 4%, 5% 6%Return to 1% incline for 1 minute....
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Season 21
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Episode 5
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1:00:05
ROTD: The Quarter Quell Quest
Warm-up:Dynamic Stretches (video attached)5:00 minute walkWorkout:15:00 minute Tempo2:30 recovery or push pace (CYOA)Repeat 2xCool-down:5:00 minute walkStatic Stretches (video attached)
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Season 21
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Episode 4
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45:00
ROTD: The District Dash
Warm-up:Dynamic Stretches (video attached)3:00 minute walk 5:00 minute light jogWorkout: 1:00 minute Push1:00 Recoverythen, 30-sec strides with 30-sec recovery x5Cool-down:2:00 ...
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Season 21
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Episode 3
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35:00
ROTD: Catching Fire Intervals
Warm-up:Dynamic Stretches (video attached)3:00 minute walkWorkout:5 sets -3:00 minutes Conversation Pace1:30 Fiery PUSH pace:30 Rest/RecoveryCool-down:2:00 minute walkStatic Stretches (video attac...
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Season 21
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Episode 2
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30:42
ROTD: The Tribute Time Trial
Warm-up:Dynamic Stretches (video attached)5:00 minute walk5:00 minute EZ Conversation Pace20/40 strides x 4 (4:00 minutes)1:00 minute resetWorkout:FAST AS YOU CAN RUN OR WALK OR RUN/WALK for ONE mileHit lap b...
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Season 21
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Episode 1
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40:01
Playbill Playoffs: Brains, Bakes, & Breakthroughs
Warm-up:Dynamic Stretches 3:00 minute walkWorkout:3:00 minutes at Conversation Pace2:00 minutes at TempoRepeat 4xthen four sets of 20-sec strides/40-sec recoveryCool-down:3:00 minute walk...
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Season 20
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Episode 8
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30:05
Playbill Playoffs: No Day But Today
Warm-up:Dynamic Stretches Workout:3:00 minutes at Tempo30-sec PUSH30-sec RecoveryRepeat 6xCool-down: 3:00 minute walkStatic Stretches
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Season 20
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Episode 7
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30:05
Playbill Playoffs: Mayhem & Mischief
Warm-up:Dynamic Stretches 3:00 minute walkWorkout:8:00 minutes at Conversation Pace2:00 minutes Higher Tempo1:00 minute PUSH1:00 recoveryRepeat 2x Cool-down: 3:00 minute walkSta...
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Season 20
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Episode 6
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30:05
Playbill Playoffs: Spells & Shadows
Warm-up:Dynamic Stretches2:00 minute walk (oops I said 3 minute walk, ignore that it is only 2 minutes)Workout:8:00 minutes at CP6:00 minutes at Lower Tempo4:00 at Tempo2:00 at High Aerobic1:00 PUSH
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Season 20
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Episode 5
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30:05
