Sage's Glute-Focused Double Day

Workout - Sage's Glute-Focused Double Day

• 10min @ 9'00''/mi
• 12.9km @ 8'00''/mi
• 5min @ 9'00''/mi
• 5min rest
• 10min @ 9'00''/mi
• 6.4km @ 8'00''/mi
• 5min @ 9'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/sages-glutefocused-double-day-a51cfb96

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

From Vo2maxProductions, here’s a breakdown of “Bringing Back My Left Glute Episode 3: Double Run Day”. We’re pulling out the essentials so you can do this session yourself. Watch the full video for the rest.

Key points

• Two runs in a single day spread your mileage, reduce repetitive stress on joints, and lift your metabolism.
• The session focuses on waking up the glutes while easing tension in the left hip flexor and anterior pelvic tilt.
• Be light with stretching. Pulling hard on cold muscles can trigger the rectus femoris when you don’t want it.
• A single-leg bridge with a tennis ball (the “cook”) trains your pelvis to stay centred while your glutes work.
• Evening runs need a good headlamp, shoes with real grip, and a controlled 8 min/mi (about 5 min/km).
• During work intervals, target a heart rate around 160-170 bpm.

Workout example

1. Morning run: 8 mi (about 13 km) on flat, dry terrain at a relaxed 8 min/mi (5 min/km).
2. Activation work (between runs):
   • Hip-flexor release: lying on your back, draw your left knee to your chest and hold for 2 min without pushing.
   • Glute bridge “cook”: lie on one side doing a bridge with the other foot on a tennis ball, 12 reps each side. Keep your hips square.
   • Single-leg deadlift: start light with a 15-lb (about 7 kg) object, 12 reps each leg to prime the posterior chain.
3. Night run: 4 mi (about 6.5 km) on pavement or a bike path once it’s dark. Headlamp, Hoka Speed-Goats for grip on slick surfaces, steady at 8 min/mi with heart rate in the high 160s bpm.

Closing note

Try this double-run structure, scale the distances and paces to your training in the Pacing app, and watch the full Vo2maxProductions video for the deeper breakdown.

References

• Bringing Back My Left Glute Episode 3: Double Run Day - YouTube (YouTube Video)