“Each and every run must have a purpose and you should know it.”
— Greg McMillan

Welcome to your final week of the 30 Day Challenge. There’s still a little more work to do, and you’re doing great!

How do we run, really?

Well, to put it simply it’s kind of like riding a bike. There are pushing and pulling aspects to our stride. We push off the ground and we pull our leg back up to complete the motion of a stride. Today for your run we have a few drills to keep in mind. This should really help you tie in all you’ve learned so far about posture and staying relaxed while running.

Duration

• 25-30 minutes

Locations

• A local park
• A track
• Around the block

Warm Up

• 10 minute brisk walk/jog.
• Alternating Lunges: 10-16.
• Leg Swings: 10-15, each leg.
• Bend & Touch: 10-15.

Drills: Pulling

• Every Minute On The Minute (EMOM) structure
• Start with the 10 pulls per leg while standing, jog the balance of the first minute.
• Jog in place with 10 pulls per leg, jog the balance of this minute. Stay tall, hips forward!
• For the next five minutes, do the following sequence:
  • Jog forward, pull with left leg for 10 seconds followed by pulls with the right leg for 10 seconds.
  • Run the balance of each minute.
• For the last three minutes, do the following sequence:
  • Jog forward, alternating pulls with the left leg with pulls with the right leg for 20 seconds.
  • Run the balance of each minute.

Cool Down

• 10 minute easy run, focusing on the feel of pulling your legs.