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No breaks on Spring Break!

Fly Feet Travel Workouts

Many of us are headed out in search of some sunshine and warm weather over the next few weeks.  Here are a couple of our favorite travel workouts to help you stay on track!

Travel Workout One

Warm Up

  • 3 minutes easy
  • 3 minutes moderate
  • 3 min to feel out and built up to your one mile time trial pace 
  • 1 min per side hip opener – runners lunge into pigeon

Workout Prep - 3 rounds

  • Single leg squat x 5 per side
  • Single leg toe touch x 7 per side (opposite led/opposite arm, slight bend in your knees)

Workout

  • 8 min Every Minute on the Minute (EMOM)
    • Odd minute: recovery run -OR- switch between squats, butterfly sit-ups, push-ups, plank
    • Even minute: Fast & aggressive (building towards all out mile pace)
    • 2 min rest
  • 1 mile time trial.  How fast can you cover a mile?  This should be your all out, nothing left pace.

Mobility

  • 2 min per side of shin to wall

 

Travel Workout Two

Warm Up

  • 2 minutes easy
  • 2 minutes moderate
  • 2-3 minutes building to find your 2 minute interval pace

Workout Prep - 5 Sets of this preventative work. Barefoot if possible.

  • Single leg squat and 3 point touch.  Touch the ground to the left, center and right of your standing leg.  Keep the core engaged, working on balance.
  • Lateral bound and land x 6 times.  Facing the same direction, jump laterally off one foot and land softly on the opposite foot.

Workout

  • 2 min max distance 
  • 2 min rest
  • 4 min max distance
  • 2 min rest
  • 8 min max distance
  • 2 min rest
  • 4 min max distance
  • 2 min rest
  • 2 min max distance

*Can you match the same distance every effort? At what point do you break?  This is 100% based on feel so how did this change things for you?

Mobility

  • 2 min per side of shin to wall