Four Legged Running Workouts

Four Legged Running exercise videos and training schedules/programs are not intended as an exercise prescription tailored to any specific individual. Please consult with your physician before beginning any new exercise routine. Especially if you have any underlying conditions such as (but not limited to) heart disease, high blood pressure, diabetes, asthma, etc.

 

In consideration of participating in this workout, I, the participant, intending to be legally bound do hereby waive and forever release any and all rights and claims for damages or injuries that I may have against the Four Legged Running, Inc. for any and all injuries to me or my personal property. This release includes all injuries and/or damages suffered by me before, during or after the workout.

 

I, the participant, know that any form of exercise is a potentially hazardous activity. I, the participant, should not participate unless I am medically able to do so and properly trained. I, the participant, assume all risks associated with participating in this workout including, but not limited to: falls, contact with other participants, and waive any and all claims which I might have based on any of those and other risks typically found in exercising. I acknowledge all such risks are known and understood by me. I, the participant, certify as a material condition to my being permitted to complete this workout that I am physically fit and sufficiently trained for the completion of this workout and that a licensed Medical Doctor has verified my physical condition.

 

I, the participant, agree that I will be fully responsible for payment of any and all medical services and treatment rendered to me including but not limited to medical transport, medications, treatment and hospitalization as it applies to my participation in this workout.

 

I, the participant, acknowledge (or a parent or adult guardian for all children under 18 years) having read and agreed to the above release and waiver.

About FLR Workouts

Four Legged Running, Inc. is excited to bring you the following workouts! Choose from 15, 20, or 30 minute routines. Follow the recommended weekly schedules or pick and choose your workouts. Weekly schedules were created specifically to provide you with optimal results and give you appropriate rest days.

Try casting each video on your smart TV for better viewing!

The FLR founder brings workouts to you as a certified personal trainer with a master's in exercise physiology and over 13 years of experience in the industry and counting.

 

FLR founder recommends you complete 2-4 weeks of the 15 minute workout schedule, followed by 2-4 weeks of the 20 minutes workout schedule, followed by 2-4 weeks of the 30 minute workout schedule. Each week you will find that you perform each workout better and/or you can increase resistance as you become stronger.

Many of the workouts require no equipment at all. Some will suggest a resistance band or dumbbells (they can be used interchangeably should you only have one or the other).

If you'd like to train for a 5k, 10k, 15k, half marathon, or marathon, scroll down to find race training schedules that help you incorporate FLR workouts as you gradually increase your mileage. An important part of training for races or simply increasing your mileage or speed is cross training (adding other forms of exercise such as strength and flexibility training)! When your muscles are stronger and more limber you are able to run with more power and more speed!

Note: RUN OR REST day is a day for you to work on increasing your mileage (run or walk) and improving your cardiovascular health OR a day to allow your body to rest. Download the TRACKER TEMPLATE to find 12 week training plans for race distances ranging from 5k to full marathon (16 week plan for full). Incorporate the above workouts in order to be the best, healthiest, and strongest runner you can be.

15 Minute Workouts

SUNDAY

run or

rest

MONDAY

Lower

body 15

TUESDAY

upper body 15

WEDNESDAY

run or

rest

THURSDAY

cardio

15

FRIDAY

full body 15

SATURDAY

run or rest

20 Minute Workouts

SUNDAY

run or

rest

MONDAY

Lower

body 20

TUESDAY

upper body 20

WEDNESDAY

run or

rest

THURSDAY

cardio

20

FRIDAY

full body 20

SATURDAY

run or rest

30 Minute Workouts

SUNDAY

run or

rest

MONDAY

Lower

body 30

TUESDAY

upper body 30

WEDNESDAY

run or

rest

THURSDAY

cardio

30

FRIDAY

full body 30

SATURDAY

run or rest

FLR RACE Training Programs

For a full schedule snapshot, view this page on your computer desktop. On mobile, for quick reference, take a screenshot of each week then come back to this page to find your daily workout link above. The number next to a day of the week indicates how many miles you should strive to walk, jog, or run. Happy Running!

5K Training Schedule

12-Weeks

10K Training Schedule

12-Weeks

15K Training Schedule

12-Weeks

half marathon Training Schedule

12-Weeks

16-Weeks

marathon Training Schedule