runbeyondstrides

93 followers

Follow

Follow

Follow

1/6

0 saved

Today’s run effort5k tempo run

#runnersoflemon8#runningmotivation #5krun #womenover40

5/1 Edited to

Related posts

Day 3: Tiny Effort, Big Impact 💪🏾✨

Day 3 of the 7-Minute, 30-Day Challenge 💪🏾✨ Three days in, and we’re building momentum. It’s only 7 minutes, but those 7 minutes are an investment in our health, our energy, and our future. Don’t underestimate the power of small daily actions. They may seem small today, but they can create

479 likes

NOT QUITE MY TEMPO 😮‍💨

#fyp #moto #motorcycle #biker #bike

304 likes

A woman in grey leggings stands sideways, highlighting her glutes with red arrows. The text overlay reads 'GROW YOUR BOOTY NOT YOUR WAIST OR LEGS', promoting glute growth without bulking other areas.

Illustrations detail 'MY WORKOUT #1' for glute development, including Barbell Hip Thrust, Resistant Band Side Steps, Dumbbell Lunges, Step Ups, Leg Press, and Cable Hip Abductions with sets and reps.

Illustrations detail 'MY WORKOUT #2' for glute development, featuring RDLs, Reverse Lunges, Split Squats, Glute Extensions, Sumo Dumbbell Squats, and Cable Hip Abduction with sets and reps.

keep ur Legs & Stomach SLIM while Building a BIG 🍑

Growing your glutes while keeping your waist slim and avoiding bulky legs is achievable with the right strategy. Here’s my guide for achieving big glutes without the bulk, with detailed explanations, examples, and tips on how to make sure you're hitting the right muscles during your workout

27K likes

Can’t Grow Glutes? Change the TEMPO

Tempo is one of the most underrated ways to train at the gym! It is the time and how fast or slow you are doing each rep. The best tempo for building muscle aka your glutes, is around 2 to 3 seconds of putting the muscle in the eccentric phase of a rep so that would be when the muscle is stretch

777 likes

A smiling woman takes a selfie with her dog on a bridge, introducing '5 tips on how to run faster besides sprinting' for #lemon8fitness.

A smiling woman runs outdoors, illustrating '1. Intervals/Fartleks' by alternating faster/slower speeds, like running 2min hard, 1min easy, or 1min run, 30sec walk.

A smiling woman runs under a bridge, demonstrating '2. Tempo Runs' with sustained hard efforts over time, such as 15 minutes at a goal 10k pace.

5 ways to run faster

Incorporate these tips to run faster, aside from sprint workouts! #lemon8fitness #fitness #runnertips #runningworkouts #runningjourney #runfaster #runnergirl #running

249 likes

#save4later #intervalrun #runningworkout #tempopace #dailyrunning 2-3-2 run! Warmup, 2 minutes faster, 3 minutes slower(but still fast!), 2 minute VERY slow recovery. Repeat 3 to 6 times depending on your current fitness level! Tempo pace is explained on last slide ! Also, walking is tot

18 likes

A woman runs on a green track, illustrating a track workout for 5K training. She wears athletic wear, with trees and buildings in the background under a clear sky.

A person ties blue running shoes on a green track, detailing a 5K tempo workout: 1-mile tempo, 400m recovery, 800m tempo, 400m recovery, 1-mile tempo.

A smiling woman sits on a green track, holding a water bottle, reminding runners to hydrate and stretch after a 5K track workout.

track workout for 5k training

Ready to take your 5K training up a notch with a tempo workout on the track? Get ready to challenge your endurance and improve your race pace with this tempo track session: Warm-up: Begin with a 10-minute jog to get your muscles warmed up and ready to go. Main Workout: 1-mile tempo run

311 likes

Bible study’s after a morning run>>

#running #jesus #biblestudy #cafe #longdistance

86 likes

A woman performs a hip thrust exercise with a kettlebell, illustrating a leg day setup. The image has text overlays 'Leg Day SET UP Swipe>>' and peach emojis.

Text outlining how to plan and structure a leg workout, focusing on compound leg exercises like squats, deadlifts, and lunges for overall strength and muscle.

Text explaining the importance of incorporating varied movement patterns in leg workouts, including extension, flexion, hip hinges, and plantarflexion exercises.

How to Buil a Solid Leg Day for Toned Legs & BIG 🍑

let's talk about leg day – your favorite day of the week no doubt! As someone who's dealt with back injuries, building strong legs through powerful squats and deadlifts not only feels amazing but also keeps me lean and strong. I know not everyone looks forward to leg day, but trust me, it&#

148 likes

A woman in white athletic wear runs along a waterfront path with a city skyline in the background, featuring the title "3 Ways to Get Faster at Running."

A first-person view of a runner in pink and orange athletic wear on a path, with a green field and cloudy sky, displaying the first tip: "Take your easy days easy!"

Two women in athletic tops and shorts run together on a boardwalk by a river, with city buildings in the background, illustrating the second tip: "1-2 speed runs per week!"

How to Run Faster

If you are wanting to run faster these are 3 important tips! Take your easy days EASY! Majority of your runs should be at a slow pace because it’s easier on your body and will allow your body to recover properly. It also allows you to run for longer and have a higher weekly mileage. Speed runs 1-2

297 likes

Glute SCULPTING Treadmill Workout for a BIG Booty🍑

Are you ready to sculpt those glutes and make them stronger than ever? 🔥🍑 If you’ve been on the hunt for a treadmill workout that specifically targets your glutes, you’re in the right place!! This 60-minute treadmill routine is designed to activate your glutes, improve endurance, and help you bu

1219 likes

A page from a book with the phrase 'Never underestimate...' centered on a light background, with 'Lemon8 @chelseyarmfield' watermark.

A book page titled 'Heal to Glow' featuring text about slow, steady progress and quiet successes, with '121 | CHELSEY ARMFIELD' at the bottom and 'Lemon8 @chelseyarmfield' watermark.

A light pink book titled 'HEAL TO GLOW' by 'CHELSEY ARMFIELD' resting on white and beige bedding, with 'Lemon8 @chelseyarmfield' watermark.

You need to hear this today 💌

📖: Heal to Glow✨ Gentle poetry & prose to guide and comfort you on your self-love journey home to self 🕯️ #selflove #healing #selflovebooks #healingbooks #selfhelp #selfhelpbooks #booksthatchangedmylife #bookrecommendations #mentalhealthjourney #healingjo

32 likes

Benefits of a tempo run during marathon training

Tempo runs, also known as threshold runs, offer several key benefits during marathon training: 1. **Improved Lactate Threshold**: Tempo runs help increase your lactate threshold, meaning your body can sustain a faster pace for a longer period without accumulating lactate in the muscles. This can

22 likes

Tonight’s tempo run

#runnersoflemon8 #runningmotivation #temporun #womenrunningcommunity #runnersover40

1 like

See more