30 Day Challenge program

Week 2 | Day 14

Long Day

Time: 70 min.
“One does not overcome an obstacle to enter the land of no obstacles.” — Ryan Holiday

The goal is to keep a steady pace for 60 minutes.

Bringing a friend along is a good idea for this one because you should be able to pass the talk test. This means that while running you should be able to hold a conversation without feeling breathless.

If running the whole time is still a struggle, try breaking it up like you may have done last week, but increase the amount of time you run or decrease the amount of time you walk.

Remember to explore, breathe some fresh air, and enjoy every step.

  • ~70 minutes
  • Out your front door
  • A familiar bike path
  • Explore someplace new!
Warm Up
  • Air Squats: 30 seconds
  • Leg Swings & Lunges: 30 seconds per leg
  • Arm Swings: 30 seconds
Main Workout: 60 minutes
  • Easy Run
  • Alternate Running and Walking
  • Walk or Hike
Cool Down
  • 5 minute follow along video with Coach Holly
  • Squat Hold to relax the hips, back and glutes
  • Downward Dog to Upward Dog flow to stretch the shoulders, calves and abs
  • Pigeon Pose to relax the hips and groin
  • Childs Pose to quiet the mind and stretch the lats


  • Warm Up
    Air Squats

    Leg Swings & Lunges

    Arm Swings

    • 2 minutes
    • Air Squats: 30 seconds
    • Leg Swings and Lunges: 30 seconds per leg
    • Arm Swings: 30 seconds
  • Main Set

    Focus: Keep in mind what we learned about the arm swing, keeping it controlled and not crossing the center line.

    • 60 minutes
    • If 60 minutes seems daunting, break it up. For example, run for 3 minutes, walk for 1 minute, then repeat.
    • Just keep moving forward.
    • Also remember to stay tall and hips forward.
  • Cool Down

    • 5 minutes
    • Squat Hold: 1 minute
    • Downward Dog to Upward Dog: 1 minute
    • Pigeon Pose: 1 minute each leg
    • Child’s Pose with Lat Stretch: 1 minute