30 Day Challenge program

Week 3 | Day 21

Long Day

Time: 80-85 minutes.
“Always do what you are afraid of.” — George Bernard Shaw

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.

  • 80-85 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: 75 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
    • 75 minutes
    • If 75 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.
    • If you have a metronome, count how many times one leg hits the ground in a minute. 85 to 90 steps per minute is a good cadence to work with.
  • 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