.jpg)
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
Enchanted Aspirations - Magic Carpet Climb
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
Warm-up:
Dynamic Stretches (video attached)
5-minute walk
5-minute jog
Workout: (45 min total)
Find a hill that has a 4-6 grade or go inside and use the treadmill.
Beginners - Walk the entire time at the incline OR set incline to 1% and use this as a run/walk workout.
Intermediate set incline and run at a HARD effort for the shorter interval and walk or jog the recovery
Advanced set incline and light jog or walk the shorter interval and RUN hard for the longer interval.
Set 1 - Incline on treadmill up 4% THE ENTIRE TIME
Run up for 30 seconds
Walk for 1 minute
Run up for 60 seconds.
Walk for 2 minutes
Run up for 90 seconds
jog or walk back down 3 minutes
Run up for 2 minutes jog
walk back down 4 minutes return to 1% incline
Set 2 - Incline on treadmill up to 5% THE ENTIRE TIME
Run up for 30 seconds
Walk for 1 minute
Run up for 60 seconds
Walk for 2 minutes
Run up for 90 seconds
jog or walk back down 3 minutes
Run up for 2 minutes jog
walk back down 4 minutes return to 1% incline
Set 3 - Incline on treadmill up to 6% THE ENTIRE TIME
Run up for 30 seconds
Walk for 1 minute
Run up for 60 seconds
Walk for 2 minutes
Run up for 90 seconds
jog or walk back down 3 minutes
Run up for 2 minutes
walk back down 4 minutes return to 1% incline
Cool-down:
5-minute walk or light jog
Static Stretches (video attached)
