PROSPERUN WOD ( Workout of the Day) 12/18/2024: Living Above Your Potential: The Tempo Ladder Workout

Introduction

At ProspeRun, we believe running is more than a physical activity—it’s a philosophy for living. Each run offers an opportunity to redefine your limits, align with your purpose, and grow beyond what you thought possible. Today’s Workout of the Day (WOD), “The Tempo Ladder”, is designed to help you experience what it means to live above your potential, combining physical endurance with mental clarity.

In this workout, we’ll integrate the 7 principles of living above your potential with our Tempo Ladder WOD to show how running can transform your body, mind, and spirit.

Workout of the Day: The Tempo Ladder

Objective: Build endurance and speed through controlled effort and progressive intervals. This 30-minute workout is perfect for runners of all levels who want to push their boundaries while maintaining focus and control.

Warm-Up (5 Minutes)

Prepare your body for the journey ahead:

• Easy jog or brisk walk to loosen up.

• Perform 2 rounds of dynamic stretches:

• Leg swings (10 per leg).

• High knees (30 seconds).

• Butt kicks (30 seconds).

Principle 1: Reimagine Your Limits

Use this warm-up to visualize your run ahead. Reimagine what you can achieve today by approaching each interval with curiosity rather than doubt.

Main Set (20 Minutes): The Tempo Ladder

This progressive workout will challenge your speed and endurance.

1. 2 minutes at 70% effort – Focus on controlled breathing.

• Recovery jog/walk (2 minutes).

2. 3 minutes at 80% effort – Increase cadence slightly; push comfortably.

• Recovery jog/walk (2 minutes).

3. 4 minutes at 85% effort – Push yourself to hold consistent speed with strong form.

• Recovery jog/walk (2 minutes).

4. 3 minutes at 80% effort – Return to a steady fast pace.

• Recovery jog/walk (2 minutes).

5. 2 minutes at 70% effort – Finish strong and steady.

Principle 2: Seek Purpose, Not Just Performance

Each interval represents more than a physical effort—it’s a metaphor for life’s progressions. Align each interval with your “why” and let purpose fuel your stride.

Principle 3: Live in Abundance, Not Scarcity

Running isn’t about holding back; it’s about giving your all. Let the intervals remind you there’s always more energy and strength within.

Cool Down (5 Minutes)

Bring your heart rate down with an easy jog or walk, followed by static stretches:

• Hamstring stretch (20 seconds per leg).

• Quadriceps stretch (20 seconds per leg).

• Calf stretch (20 seconds per leg).

Principle 4: Surrender to the Process

Use the cool-down to reflect on how you embraced the effort. The work is done—surrender to the recovery and let growth happen naturally.

Key Reflections: Living Above Your Potential

1. Embrace Discomfort (Principle 5): During the hardest parts of the ladder, you pushed beyond your comfort zone. This is where growth happens.

2. Tap into Faith (Principle 6): Believe in your ability to finish strong, even when it feels tough. Trust the process and your body’s capacity to rise.

3. Focus on Impact Over Achievement (Principle 7): Share your experience with others. Your dedication might inspire someone else to start their own journey.

Conclusion

The “Tempo Ladder” isn’t just a workout—it’s a practice in living above your potential. By approaching your run with purpose, faith, and a mindset of abundance, you’ll discover new possibilities both on and off the track.

So lace up, hit the ground running, and remember: every step you take is a step toward redefining what you’re capable of.

Track Your Progress: Don’t forget to record your distance and pace. Reflect on how this workout helped you grow, and share your story with the ProspeRun community!

Let’s keep prospering forward, one run at a time.

#ProspeRun #LivingAboveYourPotential #TempoLadder