Name: Progressive Tempo
Start: 2026-01-31T01:00:00.000Z
End: 2026-01-31T02:30:00.000Z
Location: QH83+64, Houston, TX 77007, USA

Houston

Dynamic Warm-Up (5 exercises)

~8–10 minutes total
	1.	High knees 
	2.	Butt kicks 
	3.	Leg swings (front/back & side/side) 
	4.	Walking lunges + torso twist 
	5.	A-skips or skipping

⸻

Conversational Pace Run

1 easy lap (400m)
	•	Effort: Very comfortable

⸻

🔴 Main Set – 3-Mile Progression Run

Each mile is the SAME progression pattern
(12 total laps)

🔁 Progression Pattern (repeat for Mile 1, 2, and 3)

Lap 1: Easy / relaxed (Z2)
Lap 2: Steady / moderate (marathon effort)
Lap 3: Strong / comfortably hard (10K effort)
Lap 4: Fast but controlled (threshold effort)

➡️ Repeat this exact 4-lap progression for all 3 miles

Key cues:
	•	Each lap speeds up smoothly — no sudden jumps
	•	Mile 3 should feel strong, not all-out
	•	Last lap of Mile 3 = hardest, but still controlled

⸻

Core Work – 5 Ab Exercises

2–3 rounds if time allows
	1.	Plank – 45 sec
	2.	Bicycle crunches – 20 reps
	3.	Leg raises – 15 reps
	4.	Russian twists – 20 reps (weighted if you want spice 🌶️)
	5.	Mountain climbers – 30 sec

⸻

Cooldown Stretches – 5 Stretches

Hold each for 30–45 seconds
	1.	Standing quad stretch
	2.	Hamstring stretch (seated or standing)
	3.	Hip flexor stretch (half-kneeling)
	4.	Calf stretch (wall or curb)
	5.	Figure-4 glute stretch

Progressive Tempo

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