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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.
Episodes
144 episodes
ROTD: The Mockingjay Mile Trial
Warm-up: Dynamic Stretches (video attached)5:00 minute walk5:00 minute EZ Conversation Pace20/40 strides x 4 (4:00 minutes)1:00 minute resetWorkout:FAST AS YOU CAN RUN OR WALK OR RUN/WALK for ONE mileHit...
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Season 21
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Episode 8
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40:00
ROTD: The Victor’s Vengeance
Warm-up:Dynamic Stretches (video attached)3:00 minute walkWorkout:3:00 at Tempo:30 Rest2:00 at Lactate Threshold1:00 PUSH1:00 RecoveryRepeat 4xCool-down:2:00 walkStatic Stretches (video at...
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Season 21
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Episode 7
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35:01
ROTD: The Nightlock Negative Splits
Dynamic Stretches (video attached)3:00 minute walkWorkout:10:00 minutes at Conversation Pace7:00 minutes at Tempo5:00 minutes at Lactate Threshold2:00 minutes at Anaerobic1:00 minute at PUSHCool-down:...
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Season 21
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Episode 6
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30:01
ROTD: Arena Ambush Ascents
Warm-up:Dynamic Stretches5:00 minute walk at 1% incline10:00 minute light jog/run at 1% inclineWorkout 1:5-minute blocks of ascending incline changes2%, 3%, 4%, 5% 6%Return to 1% incline for 1 minute....
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Season 21
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Episode 5
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1:00:05
ROTD: The Quarter Quell Quest
Warm-up:Dynamic Stretches (video attached)5:00 minute walkWorkout:15:00 minute Tempo2:30 recovery or push pace (CYOA)Repeat 2xCool-down:5:00 minute walkStatic Stretches (video attached)
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Season 21
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Episode 4
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45:00
ROTD: The District Dash
Warm-up:Dynamic Stretches (video attached)3:00 minute walk 5:00 minute light jogWorkout: 1:00 minute Push1:00 Recoverythen, 30-sec strides with 30-sec recovery x5Cool-down:2:00 ...
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Season 21
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Episode 3
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35:00
ROTD: Catching Fire Intervals
Warm-up:Dynamic Stretches (video attached)3:00 minute walkWorkout:5 sets -3:00 minutes Conversation Pace1:30 Fiery PUSH pace:30 Rest/RecoveryCool-down:2:00 minute walkStatic Stretches (video attac...
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Season 21
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Episode 2
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30:42
ROTD: The Tribute Time Trial
Warm-up:Dynamic Stretches (video attached)5:00 minute walk5:00 minute EZ Conversation Pace20/40 strides x 4 (4:00 minutes)1:00 minute resetWorkout:FAST AS YOU CAN RUN OR WALK OR RUN/WALK for ONE mileHit lap b...
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Season 21
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Episode 1
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40:01
Playbill Playoffs: Brains, Bakes, & Breakthroughs
Warm-up:Dynamic Stretches 3:00 minute walkWorkout:3:00 minutes at Conversation Pace2:00 minutes at TempoRepeat 4xthen four sets of 20-sec strides/40-sec recoveryCool-down:3:00 minute walk...
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Season 20
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Episode 8
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30:05
Playbill Playoffs: No Day But Today
Warm-up:Dynamic Stretches Workout:3:00 minutes at Tempo30-sec PUSH30-sec RecoveryRepeat 6xCool-down: 3:00 minute walkStatic Stretches
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Season 20
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Episode 7
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30:05
Playbill Playoffs: Mayhem & Mischief
Warm-up:Dynamic Stretches 3:00 minute walkWorkout:8:00 minutes at Conversation Pace2:00 minutes Higher Tempo1:00 minute PUSH1:00 recoveryRepeat 2x Cool-down: 3:00 minute walkSta...
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Season 20
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Episode 6
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30:05
Playbill Playoffs: Spells & Shadows
Warm-up:Dynamic Stretches2:00 minute walk (oops I said 3 minute walk, ignore that it is only 2 minutes)Workout:8:00 minutes at CP6:00 minutes at Lower Tempo4:00 at Tempo2:00 at High Aerobic1:00 PUSH
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Season 20
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Episode 5
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30:05
Playbill Playoffs: Strut or Shock
Warm-up:Dynamic Stretches 2:30 minute walk5:00 minute Conversation PaceWorkout:1:00 PUSH1:00 RecoveryRepeat 10xCool-down:2:30 minute walkStatic Stretches
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Season 20
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Episode 4
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30:05
Playbill Playoffs: Hitmakers Showdown
Warm-up:Dynamic Stretches3:00 minute walkWorkout:3:00 at Tempo1:30 Recovery1:00 Push:30 RecoveryRepeat 4xCool-down:3:00 minute walkStatic Stretches
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Season 20
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Episode 3
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30:05
Playbill Playoffs: The Fight for Freedom
Warm-up:Dynamic Stretches 3:00 minute walkWorkout:3:00 Conversation Pace3:00 TempoRepeat 4xCool-down:3:00 minute walkStatic Stretches
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Season 20
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Episode 2
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30:05
Playbill Playoffs: Fosse Flair vs. Street Warfare
Warm-up:Dynamic Stretches 3:00 minute walkWorkout:3:00 Conversation Pace2:00 Upper Tempo1:00 PUSHRepeat 4xCool-down:3:00 minute walkStatic Stretches
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Season 20
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Episode 1
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30:05
Knockout Feb: Thrilla with Hillas
Warm-up:Dynamic Stretches 5:00 minute walk at 1% inclineWorkout: 15:00 minute CP at 1% incline (every 5 minutes optional pace bump by 10-15 seconds)1:00 minute Push1:00 minute RecoveryRepeat 10x. Ea...
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Season 19
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Episode 4
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1:00:11
Knockout Feb: Million Dollar Strides
Warm-up: Entire Warmup at 1% inclineDynamic Stretches5:00 minute walk or jog warmup10-minute EZ pace5 minutes of :20 sec strides/:40 recoveryWorkout - 3 sets of:Set 1: Incline 2%:30 push/:30 recovery1:00 ...
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Season 19
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Episode 3
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1:00:11
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 effor...
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Season 19
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Episode 2
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1:00:32
Knockout Feb: Eye of the Tiger Inclines or Progression
Warm-up:Core 5:00 minute walk at 1% incline if on tread10:00 minute Light EZ Run at 1% incline5 sets of 30/30 strides at 1% inclineWorkout:4:00 minute Incline Work or Progression spee...
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Season 19
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Episode 1
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1:00:32
Glow Up: Blaze of Glory
Treadmill Pace Charts for Each Level HEREWarm-Up:Dynamic Stretches 5:00-minute W...
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Season 18
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Episode 4
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1:00:32
Glow Up: Iron Forge Inclines
Core (Your choice)5:00 minute walk10:00 minutes CP 5 sets of 20 sec strides with 40 sec recoveriesWorkout:2 minutes WORK either go up by one incline each set or go into tempo push1-minute recovery&n...
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Season 18
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Episode 3
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1:00:11
Glow Up: Stoke the Track
Warm-up:Dynamic Stretches 5-minute walk10-minute EZ pace5-sets of (20/40 strides)5-minute EZ PaceWorkout: 2 sets of:30 sprint1:00 recovery:45 sprint1:30 recovery1:00 sprint2:00 recovery
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Season 18
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Episode 2
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1:00:32
