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
Long day number 3!
Remember, today is not about speed but about going the distance. You’ll notice your run today should be a little over the hour mark. But don’t focus on just finishing the run, focus on the journey along the way.
Think about how many breaths you take between each step and try to stay consistent even as you fatigue. Listen to your favorite playlist. Find a new trail or go back to the one you really like.
Reach a point of rhythm and a state of zen with this workout. See if you can find that elusive runner’s high that so many runners claim to experience. It’s real.