The All-In-One Strength & Tempo Run With Coach Morgan

what's up runners coach Morgan here and today you are gonna be following along with me we're gonna go on a temple run with a little bit of strength built in so I hope you're ready and excited it's gonna be 15 minutes long so I know you guys can do this but first we wouldn't do the run experience if we didn't warm up first so let's go ahead and get in a couple of drills first I'm gonna start my watch so we can do a little countdown here first things first we're gonna get that heart rate going up with some dynamic drills we're gonna be doing some high knees really driving those knees up high swinging those arms and here we go 15 seconds just starting to feel that warm up a little higher maybe a little hand rest we're just going to walk it back for 15 seconds just trying to feel that breath coming because you get a beautiful day here in San Francisco with us going back his butt kicks another 15 seconds here bringing those knees up bring those heels up all the way to kiss that butt stringing those arms still focusing on our breath there and walk it back another 15 seconds you want to do a couple of drills here just to get warmed up so because I don't want you guys going into this cold because we're gonna be going a little bit of quicker times here today and let's get some quick skips in here driving those knees up was a little bit of a pop at the bottom working on that propulsion pushing it off of that back leg it's almost like a little bit of a march in here one let's walk it back let's go through that one more time and then we'll get to our run I know how excited you guys are coach Nate's behind the camera here he is really excited to a yeah yeah get some running today all right high knees going back one more time it is a day day for some strength and tempo and walk it back two more here stick with me shoulders and strings going into those last little quick skips here done let's do this workout guys all right so let's do a little brief explanation of this workout today we are gonna be doing a one-minute run 2 3 4 and 5 minute run and in between each we're gonna be doing a little strength workout don't worry you're following along with me I'll tell you what it is when we get there each of these runs should be at about a 7 at 10 effort so we shouldn't be able to talk but we really shouldn't be sprinting all-out the goal here is to hold that same pace that we're holding for the minute and using that to hold all the way for that 5-minute one at the end so we don't want to go too out too hard on this one-minute run because because some more running to do afterwards so watch is at the ready here we go guys 7 to 10 effort for one minute and let's go using these first couple strides on the fly twenty more seconds stopping pulling over we're getting down we're gonna do ten push-ups quick explanation here those push-ups shoulders over top of the wrist we're in a nice tight plank position here when we drop down we're gonna touch both our stomach and our hips our knees are gonna stay off the ground elbows tight in back so that's one two three if you need to drop down on your knees that is okay too as a modification six 9 brush yourself off we got two minute run right here all right trying to keep that same pace that we just have we got this we got extra motivation zone Ava honey he's doing this too let's go to the bridge Morgan it's not that far away right it's cross my cupcake just to the right one minute in one word go number two keep driving those elbows back behind you take it nice and tall make sure our form is good now so we can try to hold it one watch coming down here deep breath and we're gonna do 10 squats so with these making sure we were sitting those hips back when we go down to that squat keeping those knees behind the toes so when I drop down they're not over top of the toes drop down touching the ground big jump up to we're doing a ton of these nine big jump off the ground and ten three-minute run right here how's it turned the corner imagine few 9x cool breeze coming off the bay here we head in the game stay focused good answer keep driving those hips forward at all [Music] stay with me guys trying to relax it up her body keep swinging that all those people shoulders relax [Music] great keep it up [Music] one dropping down give me ten burpees elbows are gonna stay close the sides just like we did when we did our push-ups and just like when we were doing our squat jumps we're sitting those hips back snapping off to the top so jumping we're stepping back whenever you can do chest and hips are coming down the ground just like our push-ups snapping those toes forward jump leaving the ground at the top [Music] come on go nine one more and 10 all right right here at four-minute run coming up let's go [Applause] whoo what's up I know shake those arms a little bit why'd you run this week all the runners in the biotic working hard just like you guys straighter right Morgan let's have it right it's about a water well loop around Oh charlie you know guys keep it up right here [Music] keep moving I know you guys I mean come tonight I'm here over here watch now bringing it down the ground and we are gonna do 20 mountain climbers ten on each side here with our mountain climbers traditional people it's gonna drive that knee forward not here not with us we like to go bring that leg all the way up a notch oh yeah there we go a little bit of stretch there bouncing it back bringing up into the other side so ten on each side with a little bit of a pop in here sucks I mean 10 yeah there we go all right guys this is it last run last five minutes right here let's do the [Music] let's bounce over to the right side here so we're abiding citizens [Music] minutes down motivated [Music] it's not reason getting to Dragon [Applause] Norma it [Applause] subway stations with the map smithy Fresco's oh my god right here with [Applause] I know questions right here you got it you're working hard let's finish don't [Applause] we got it how's that watch guys great job out there oh don't even talk hmm now don't you just make sure that we're gonna cool down properly after this as we cool it down five minutes Nate says take that time to really bring that heart rate down we go straight stay on the flats here nice job without workout today guys I know let's talk especially towards the end there start to burn I feel free Morgan do you feel like you could hold your speed I feel like I hold my speed okay but those last two the foreman in the five minute we're a little tough to come back from so I felt I guess I did check it out those arms a little bit they're big deep breaths trying to bring that heart rate down [Music] one minute in start to back off just a little bit more even [Music] shoulders wipe the sweat off a little bit there yeah Conte had that feel for you oh that's good this is good Morgan that was the three and the four minutes starting to feel a little bit longer yeah it's amazing how much an additional minute and feeling running another minute in slow down even more let's go oh that breeze feels good I can only wish that is this sunny and beautiful wherever you're watching this from but if not we're sending all of the warm warm thoughts your way we're hitting another minute in still back off of it even more if you're just above a walk at this point still think about those light quick feet even though we're running slow Morgan zooms a good job of not letting her form get sloppy salt still nice and tall food trust still driving those elbows I'm just going at a slower pace let's go let's go buy the flowers yeah let's get some scenery in here and a cool down I hope you guys enjoyed riding with me as much as I enjoyed riding with all of you today feeling good one more minute let's just actually bring this down to a walk now oh yeah you start to get some big stretches up overhead switch out those arms thinking you need your fingers get that nice stretch the back there get some big time swings in here oh yeah and some there oh oh it's gonna get a little tense up in my shoulders if I don't keep reminding myself to relax I will make sure I stretch that out shake out my arms so that I'm not carrying that tension and with me for the rest of the day right we're supposed to relieve stress not creative so I'll make sure that we're doing that and we are finishing up that warmup great job guys hope you guys are nice and cooled down a little bit there but we don't want to just jog on our cooldown I want you guys to get a full body cooldown nice stretches there so go ahead click over here I got a whole other video for you on how to cool down properly so you guys are ready to go and prep for your next run great job today I am you i somebody's gonna be doing oh hey baby hey no so happy

Channel: The Run Experience

Views: 70,463

Keywords: the run experience, running training, distance running tips, how to run faster, beginner running, half marathon, distance running, trail running, 5k, The All in One Strength & Tempo Run With Coach Morgan, The, all, in, one, strength, and, tempo, Run, with, coach, morgan

Id: npRirJfL3-I

Length: 27min 16sec (1636 seconds)

Published: Mon Mar 02 2020