Baseline Workout
Week 1 | Day 1Rest Day
Week 1 | Day 2Drill Day
Week 1 | Day 3Strength Training
Week 1 | Day 4Interval Day
Week 1 | Day 5Cross Training Day
Week 1 | Day 6Fun day
Week 1 | Day 7Long Day
Week 1 | Day 8Rest Day
Week 2 | Day 9Drill Day
Week 2 | Day 10Strength Training
Week 2 | Day 11Speed Day
Week 2 | Day 12Cross Training Day
Week 2 | Day 13Fun day
Week 2 | Day 14Long Day
Week 2 | Day 15Rest Day
Week 3 | Day 16Drill Day
Week 3 | Day 17Strength Training
Week 3 | Day 18Intervals
Week 3 | Day 19Cross Training Day
Week 3 | Day 20Fun day
Week 3 | Day 21Long Day
Week 3 | Day 22Rest Day
Week 4 | Day 23Drill Day
Week 4 | Day 24Strength Training
Week 4 | Day 25Speed Day
Week 4 | Day 26Cross Training Day
Week 4 | Day 27Fun day
Week 4 | Day 28Revisit Your Baseline Workout
Week 4 | Day 29Long Run
Week 4 | Day 30De-stress, clear the schedule, get a good night’s sleep, and recover right. It can’t be emphasized enough how important rest is in the pursuit of athletic progress. It’s a common misconception that constant straining of the muscles and mind is the only way to improve. It’s all about the balance between hard efforts and solid recovery. Today is especially important because at this point in the program you might be feeling fatigued. So, take advantage of this rest day, watch that new Netflix show, and try out a few of today’s recovery exercises while you’re at it.
Keep your posture in check with this thoracic spine and shoulder opener.
Lie with the foam roller under your back, keeping the belly tight, and rolling back and forth around the shoulder blades.
Spend 2-3 minutes here.
Try also setting up on your side and rolling out your underarm and tricep area, and even down toward the ribcage.
Don’t forget to do both sides!
For a deeper stretch, grab two lacrosse balls and use them in the same way as you would the roller.
Sit on your heels and fold over into Child’s Pose.
Reach your arms out and press your head down to feel the stretch in your upper back and shoulder area.
Try reaching both arms out to one side to stretch your lats and one whole side of your body.