30 Day Challenge program
Week 4 | Day 28
Long Day
Time: 90-100 min.“Run a lot of miles.Some faster than your race pace. Rest once in a while.” — Michael Joyner
Congratulations! Today is the last long run day. 90 min to the finish line ladies and gentlemen!
You’ve done a fantastic job making it this far. We know it wasn’t easy, but you pushed through the challenges, overcome obstacles, and discovered a part of you that has been hidden for a while.
The athlete within you is set free. So explore the world around you on your run today. Share your run with a friend.
Smile and be proud!
Duration
- 95-100 minutes
Locations
- Out your front door
- The beach or a park trail
- Explore someplace new!
Warm Up
- Air Squats: 30 seconds
- Leg Swings & Lunges: 30 seconds per leg
- Arm Swings: 30 seconds
Main Workout: 90 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
Choose a Training Week
- 1
- 2
- 3
- 4
Week 1
Week 2
Week 3
Workout
- Warm Up
Air Squats
Leg Swings & Lunges
Arm Swings
Duration
- 2 minutes
Instructions
- Air Squats: 30 seconds
- Leg Swings and Lunges: 30 seconds per leg
- Arm Swings: 30 seconds
- Main Set
Duration
- 90 minutes
Instructions
- If 90 minutes seems daunting, break it up. For example, run for 5 minutes, walk for 1 minute, then repeat.
- Keep in mind what we learned about the arm swing, keeping it controlled and not crossing the center line.
- 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
Duration
- 5 minutes
Instructions
- 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