30 Day Challenge program

Week 2 | Day 12

Speed Day

Time: 20-35+min.
“It’s only when you step outside your comfort zone that you grow.”
— Brad Stulberg

his Workout is quick! We are stepping up the pace from last week’s interval workout so get ready to feel the wind in your hair as you zoom around the track. Focus on breathing, proper posture, and hips forward. Try counting how many steps you take while breathing in and breathing out and try to gauge that with the effort you put out for each interval.

Remember what you learned on drill day and try to keep that tall posture as you get tired on those fast sets. Hips forward!

Possible Locations
  • A local running track
  • A mostly flat section of road or trail
  • A treadmill
Warm Up
  • 5-10 minute easy run or walk
  • 5 minute dynamic warmup exercises for hips and shoulders
Main Set: Intervals x3
  • 15 seconds fast / 45 seconds easy
  • 30 seconds fast / 30 seconds easy
  • 45 seconds fast / 15 seconds easy
  • 60 seconds fast / 60 seconds easy
  • Approximately 15 minutes total
Cool Down
  • 3-5 minute walk/jog

Workout

  • Warm Up
    Hips and Shoulder Warmup

    Inchworms

    Number of Sets: 1
    Duration:
    • 10-15 minutes
    Instructions
    • 5-10 minute easy run or walk.
    • 10-20 Leg Swings, each leg. Stay tall with belly and butt tight.
    • 5-10 Hip Circles, each leg. Drop hip and elbow to the ground sinking lower to get deep into the hip, groin, and butt.
    • 10-15 Arm Circles starting small and progressing to larger ones.
    • 10-15 Arm Hugs. Feel the stretch in your back and your chest opening.
    • 5 Inchworms. Go for a push-up when in plank position if you’re feeling strong!
  • Main Set

    Duration:
    • 15-20 minutes
    Location:
    • A local running track
    • A mostly flat section of road or trail
    • A treadmill
    Number of Sets: 3
    Instructions
    • 15 seconds fast / 45 seconds easy
    • 30 seconds fast / 30 seconds easy
    • 45 seconds fast / 15 seconds easy
    • 60 seconds fast / 60 seconds easy
    • Repeat
    What’s Fast?

    Run what seems fast for you. We’re deliberately not prescribing a pace. Challenge yourself but run at a pace you think you can maintain for the entire workout.

  • Cool Down
    • 3-5 minute walk/jog