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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 2: EZ Long Run 6 miles or 60 minutes (Intergalactic Intermediate)
Introduction:
Welcome back to our Back2Basics program! Today’s workout is designed for our intermediate runners ready to tackle a longer run. We're focusing on a steady, extended effort today—a 6-mile run or a 60-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: 6 Miles or 60 Minutes Easy Run
Cool-Down:
Walk for 5 minutes
Static Stretches
Today's goal 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 but finding and sticking with a sustainable rhythm.
Don't worry about the distance covered if you run by time (60 minutes). Focus on maintaining a consistent effort throughout the duration.
Today, we will discuss the importance of breathing tactics for different paces and postures, connecting breath with cadence, and practicing breathwork for optimum performance.
Fantastic work today! Long runs are a cornerstone of building endurance and essential for your runner's progression. 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, experience, and how you felt during today’s workout on our community page. Let’s keep each other motivated and moving forward!
