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!

  • 95-100 minutes
  • 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


  • 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
    • 90 minutes
    • 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

    • 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