30 Day Challenge program
Week 1 | Day 7
Long Day
Time: 55 minutes.“The last mile is always the least crowded.” — James Clear
Today is about going the distance. Don’t worry about speed. And just a little reminder – we want running to be something you look forward to! So grab a friend, go to a park, or a new trail. Use this workout not only as a way to practice long-distance running and building cardiovascular strength but also as a time to explore! Get outside, be inspired by nature, and enjoy.
Duration
- ~55 minutes
Locations
- Out your front door
- A familiar bike path
- Explore someplace new!
Warm Up
- Air Squats: 30 seconds
- Leg Swings & Lunges: 30 seconds per leg
- Arm Swings: 30 seconds
Main Workout: 45 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
Focus: Remember to keep good hip position and tall postureDuration
- 45 minutes
Instructions
- If 45 minutes seems daunting, break it up. For example, run for 3 minutes, walk for 1 minute, then repeat.
- Just keep moving 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. Use this every once in a while, especially when you feel fatigued. This will keep your run consistent and help you stay stronger as you tire.
- 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