30 Day Challenge program

Week 3 | Day 19

Speed Day

Time: 30-35+ min.
“Progress lies not in enhancing what is, but in advancing toward what will be.” — Kahlil Gibran

You’re over halfway through the challenge and the finish line is near! Today, think fast and relaxed! You already have some experience with interval training so use this familiarity to stay focused on all the techniques you’ve learned in the past few weeks. Tall posture, hips forward, consistent stride, etc. You know the drill!

Remember to keep your shoulders relaxed for easier breathing and a more relaxed stride overall.

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
  • 30 seconds fast / 60 seconds easy
  • 60 seconds fast / 30 seconds easy
  • 90 seconds fast / 90 seconds easy
  • Approximately 20 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
    • 30 seconds fast / 60 seconds easy
    • 60 seconds fast / 30 seconds easy
    • 90 seconds fast / 90 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