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
Knockout Feb: Float like a Butterfly Fartlek
Warmup:
5 minutes of light walking warm-up at RPE 2-3 (or 1% incline on the treadmill).
10 minutes of light, easy running at RPE 3-4 (or 1% incline on the treadmill).
5 minutes of strides, alternating 20 seconds of fast effort with 40 seconds of recovery at RPE 6-7 (or 1% incline on the treadmill).
Workout:
2 minutes of comfortably hard running at RPE 6-7 (or 3% incline on the treadmill).
3 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).
3 minutes of strong running at RPE 7-8 (or 4% incline on the treadmill).
2 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).
4 minutes of comfortably hard running at RPE 6-7 (or 5% incline on the treadmill).
3 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).
3 minutes of strong running at RPE 7-8 (or 4% incline on the treadmill).
2 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).
5 minutes of strong running at RPE 7-8 (or 4% incline on the treadmill).
3 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).
3 minutes of running at a slightly higher conversation pace, RPE 5-6 (or 2% incline on the treadmill).
2 minutes of a push effort at RPE 8-9 (or 7% incline on the treadmill).
Cooldown:
5 minutes of light walking cool-down at RPE 2-3 (or 1% incline on the treadmill).
