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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 6 Baseline (All Levels)
Welcome to the final workout of our Back2Basics 6-week program! YOU are a SUPERSTAR! Today is a celebration of your hard work for the final 6 weeks so let's do it with a 1-mile baseline!
Baseline Details:
- Dynamic Stretches: Use video in FS
- Warm-Up: Start with a 5-minute walk to get those muscles loose.
- Test: You’ll have 20 minutes to complete a one-mile run. Record your time! If you finish early, skip to cool down; if you haven't hit your one mile at 20 minutes, record the distance completed during that time.
- Cool-Down: Finish with a 5-minute walk to let your body relax and recover.
- Static Stretches: Use video in FS
Tips for a Smart Baseline Test:
- Be Honest: This baseline is for you. Be true to your current fitness level so we can measure your progress accurately.
- Treadmill Users: Set your treadmill to a 1% incline. This simulates outdoor conditions and gives a more accurate reading of your performance.
- Outdoor Runners: Choose a route as straight and flat as possible. This will help you get a consistent and accurate time.
- Mental Notes: Pay attention to your route, whether on a treadmill or outdoors. At the end of the program, we'll repeat this test under the same conditions to see your improvement.
Encouragement:
Remember, this is a snapshot in time, there could be many factors that contribute to the pace for today's mile test, so give it your best effort for today!
Keep a steady pace and focus on your form. Consistency is key.
You’ve got this!
Final Thoughts:
I am honored to be part of your journey! Continue to be awesome, be sparkly, and most importantly, have fun with it. This is your journey, and we’re here to support you every step of the way.
Let’s get started and make this first workout one to remember. You’re going to crush it!
