Test Day
Week 1 | Day 1Drill Day
Week 1 | Day 2Rest Day
Week 1 | Day 3Cross Training
Week 1 | Day 4Speed Day
Week 1 | Day 5Cross Training Day
Week 1 | Day 6Long Day
Week 1 | Day 7Fun day
Week 1 | Day 8Drill Day:
Arm Swings
Rest Day
Week 2 | Day 10Cross Training
Week 2 | Day 11Speed Day
Week 2 | Day 12Cross Training Day
Week 2 | Day 13Long Day
Week 2 | Day 14Fun day
Week 2 | Day 15Drill Day:
Straight Arm Drills
Rest Day
Week 3 | Day 17Cross Training
Week 3 | Day 18Speed Day
Week 3 | Day 19Cross Training Day
Week 3 | Day 20Long Day
Week 3 | Day 21Fun day
Week 3 | Day 22Drill Day
Week 4 | Day 23Rest Day
Week 4 | Day 24Cross Training
Week 4 | Day 25Speed Day
Week 4 | Day 26Cross Training Day
Week 4 | Day 27Long Day
Week 4 | Day 28Fun day
Week 4 | Day 29Final Test &
End of Challenge
Take it easy today, maybe buy some new running clothes for the rest of your challenge. Avoid excess stress and busy errands if you can!
The quads are a main driver in running, and throughout these 30 days, they WILL feel sore and a little beat up. This static couch stretch targets both your tight quads and hips, helping with the recovery when you get back on the road. Remember for the perfect stretch, keep your back straight and squeeze your butt!
Quads and IT bands are powerful muscles and they take a lot of beating while running, especially up and down hills. So grab your foam roller and let’s get to work! If you have pain in your hip, lower back, or knee, chances are it has something to do with the muscles surrounding these areas. A properly recovered quad can help offset this pain.
These recovery exercises may cause discomfort, but trust us, they will help you in the long run (no pun intended).