30 Day Challenge program

Week 4 | Day 26

Speed Day

Time: 45-50+ min.
“You cannot flirt with the track. You must marry it.” — Bill Easton

Last interval day of the challenge! Cue that big sigh of relief, right?

You really have accomplished a lot. You should be proud of yourself. It’s no easy task, sticking to the program and pushing forward. Keep that perseverance going with today’s interval workout.

You will get tired in the longer intervals but stay strong with good technique in mind. Stay consistent with each interval! You’ve got this.

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 / 30 seconds easy
  • 60 seconds fast / 60 seconds easy
  • 90 seconds fast / 90 seconds easy
  • 120 seconds fast / 120 seconds easy
  • Approximately 30 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 / 30 seconds easy
    • 60 seconds fast / 60 seconds easy
    • 90 seconds fast / 90 seconds easy
    • 120 seconds fast / 120 seconds easy
    • Repeat
    Notes:

    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