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
Goddess Series: Hestia's Hills
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
Warm-up:
Dynamic Stretches
5-minute walk 1% incline RPE 2-4
5-minute jog 1% incline RPE 3-5
Workout: Hill or Incline Repeats
Ten sets of 60-second uphill repeats at RPE 7-8 with 2 minutes recovery walk or jog
On the treadmill, both work and recovery are at the incline for the set.
If outside, go up for 60 seconds at RPE of 7-8 and then jog back down for 2 minutes.
Set 1-3 at 3%
1 minute at push pace
2 minutes recovery
Set 4-6 at 4%
1 minute at push pace
2 minutes recovery
Set 7-9 at 5%
1 minute at push pace
2 minutes recovery
Set 10 at 6%
1 minute at push pace
2 minutes recovery
Note: Focus on effort, not pace, when running these repeats. Set a mark on the first repeat and aim to match or better it for the rest of the workout. Also, pay attention to how you’re moving up the hill! Focus on maintaining good form from start to finish: upright posture.
Cool-down:
5-minute walk
Static Stretches (video attached)
