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
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.
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.