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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.
The Extraordinary League
Back2Basics - Week 1 EZ Long Run (Intergalactic Intermediate)
Introduction:
Welcome back to our Back2Basics program! Today’s workout is designed for our intermediate runners who are ready to tackle a longer run. We're focusing on a steady, extended effort today—either a 5-mile run or a 50-minute session, depending on your preference. This type of run is crucial for building endurance and mental stamina.
Warm-Up:
Dynamic Stretches
Walk for 5 minutes
Strides x 4 (30/30)
1-minute recovery
Workout: 5 Miles or 50 Minutes Easy Run
- The goal today is to maintain a steady, comfortable pace (RPE 3-4) throughout the run. This should feel like you can maintain this effort comfortably without overexerting yourself.
- Focus on maintaining a consistent pace, paying attention to your breathing and form. This isn't about speed; it's about finding a sustainable rhythm and sticking with it.
- If you're running by time (50 minutes), don't worry about the distance covered. Focus on maintaining a consistent effort throughout the duration.
Cool-Down:
Walk for 5 minutes
Static Stretches
Today, we willtalk about the importance of pacing, form, biomechanics, posture and gear during longer runs.
Fantastic work today! Long runs are a cornerstone of building endurance and are essential for your progression as a runner. Make sure to hydrate well, refuel with a balanced meal, and give yourself a good rest. You’ve earned it!
We love hearing about your runs! Share your route, your experience, and how you felt during today’s workout on our community page. Let’s keep each other motivated and moving forward!
