3 Week Run Program
We all start somewhere. Whether you're a beginner or getting back into running, our 3 Week Run Program will get you feeling good and ready to crush that 5K. You'll start by learning the fundamentals of various movement styles including RunCon, HIIT, and Yoga, while working up your endurance and feeling like an all-star.
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Day 1: Runcon with Julian
Ultramarathon competitor and champion, Julian Ho, coaches you through this unique and scientific class to improve your running. Whether you're a competitive runner or are just interested in getting into running, this is a great way to build body awareness and skills that will help you perform bet...
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Day 2: Warm-Up Flow with Julian- Body Awareness
A warm-up sequence that you can use before a workout, after a workout, or on its own to show the body some love. This series of movements helps to establish body awareness, motor control, balance, coordination and provides an internal meditation.
What you'll need: a space the size of a yoga mat
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Day 2: Surge HIIT with Dustin
Surge HIIT is a strategic combination of 4 full-body exercises in 30-second intervals that you can customize to fit your time and your goals. Stick with us for a quick workout, or keep it going for an epic sweat session. How many rounds can you do?
Push your fitness and mental strength to the ma...
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Day 3: Rest Day
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Day 4 - Runcon with Julian (Rooftop Edition)
Ultramarathon competitor and champion, Julian Ho, coaches you through this unique and scientific class to improve your running. Whether you're a competitive runner or are just interested in getting into running, this is a great way to build body awareness and skills that will help you perform bet...
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Day 5: Intro to Yoga with Angela
Interested in trying yoga but not sure where to start? Welcome to Angela's 'My First Yoga Class' series! Across multiple episodes, Angela will give you all of the foundational knowledge you need to start and grow your yoga practice.
In this first episode, we review bandhas, breath and focus. Whi...
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Day 6: Run
It's time to start running! Go for a run, ideally 30 minutes, at your own pace. Don't forget to do a light warm-up before a run. Need warm-up ideas? Here is a great example of some things to do prior to your run! https://sweatondemand.vhx.tv/warm-ups-stretches/videos/warm-up-flow-with-julian-func...
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Day 7: Rest Day
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Day 8 - 3D- Full Body HIIT with George, Nate and Lisa
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Day 9 - Athletic Flow with Odeta
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Day 10 - Full Body HIIT with Tiana
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Day 11 - Slay & Stretch Yoga with Rory
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Day 12 - Surge HIIT with Dustin (Class 3)
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Day 13: Run
It's time to start running! Go for a run, ideally 30 minutes, at your own pace. Don't forget to do a light warm-up before a run. Need warm-up ideas? Here is a great example of some things to do prior to your run! https://sweatondemand.vhx.tv/warm-ups-stretches/videos/warm-up-flow-with-julian-func...
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Day 14: Rest Day
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Day 15 - Booty HIIT with Frances- Class 2
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Day 16 - Intro to Yoga with Angela- Part 2 - Foundational Poses
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Day 17 - Full Body HIIT with Julian
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Day 18 - Slow Flow Yoga with Sheldon- Class 1
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Day 19 - Core HIIT with Odeta
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Day 20: Run
It's time to start running! Go for a run, ideally 30 minutes, at your own pace. Don't forget to do a light warm-up before a run. Need warm-up ideas? Here is a great example of some things to do prior to your run! https://sweatondemand.vhx.tv/warm-ups-stretches/videos/warm-up-flow-with-julian-func...
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Day 21: Rest Day
