Test Day
Week 1 | Day 1Drill Day
Week 1 | Day 2Rest Day
Week 1 | Day 3Cross Training
Week 1 | Day 4Speed Day
Week 1 | Day 5Cross Training Day
Week 1 | Day 6Long Day
Week 1 | Day 7Fun day
Week 1 | Day 8Drill Day:
Arm Swings
Rest Day
Week 2 | Day 10Cross Training
Week 2 | Day 11Speed Day
Week 2 | Day 12Cross Training Day
Week 2 | Day 13Long Day
Week 2 | Day 14Fun day
Week 2 | Day 15Drill Day:
Straight Arm Drills
Rest Day
Week 3 | Day 17Cross Training
Week 3 | Day 18Speed Day
Week 3 | Day 19Cross Training Day
Week 3 | Day 20Long Day
Week 3 | Day 21Fun day
Week 3 | Day 22Drill Day
Week 4 | Day 23Rest Day
Week 4 | Day 24Cross Training
Week 4 | Day 25Speed Day
Week 4 | Day 26Cross Training Day
Week 4 | Day 27Long Day
Week 4 | Day 28Fun day
Week 4 | Day 29Final Test &
End of Challenge
Are you feeling sore? If you are then great. Yes, it’s uncomfortable but it means you’re growing stronger. But part of making progress and becoming a better runner is recovery. Today, keep it low key, put your feet up take a salt bath, and relax! Try some of these recovery exercises to ease the soreness.
Our calves take a beating when we run so let’s take care of them.
Put your feet close together and sit low in a deep swat, stretching out those Achilles.