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 30This workout is quick! We’re stepping up the pace from last week’s interval workout, so get ready to feel the wind in your hair as you zoom around the track. Focus on breathing, proper posture, and keeping your hips forward. Try counting how many steps you take while breathing in and breathing out, and try to gauge that with the effort you put out for each interval.
Start with a brisk walk followed by:
• Arm circles, starting small and progressing to 10-15 larger ones
• Arm hugs, 10-15. Feel the stretch in your back and your chest opening.
• Inchworm, 5 times. Go for a push-up when in plank position if you’re feeling strong!
Try some dynamic hip stretches too:
Leg swings:
• Post up and balance on your right leg.
• Stay tall with belly and butt tight.
• Swing leg back and forth using hamstring and butt to kick heel back and forth without extending the knee or arching the back.
• Kick higher to feel the stretch 10-20 times.
Hip Circles:
•Swing leg back into a lunge and put both hands on the ground.
• Drop hip and elbow to the ground sinking lower to get deep into the hip, groin, and butt.
• Rotate your hips in a circle to hit different places in the hip and surrounding muscles, 5-10 times.
Duration: 17-22+ min
Location: Local track, around the block, on a treadmill
Focus: Remember what you learned on drill days. Keep that tall posture as you get tired on those fast sets. Hips forward! Proper arm swing!
Now that you’re warm, let’s get to the workout!
For the intervals, you’re going to run 30 seconds, walk 30 seconds, and then repeat this 6 more times for a total of 7. Walk for 2-3 minutes to recover before doing the 7 run/walk intervals one more time!
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Mainset:
2 x (7 x 0:30 run/ 0:30 walk)
Rest 2-3 min between each set
***The goal is for you to sustain the fastest pace possible for each of the 7 rounds of 0:30 running (ie. try not to fall apart by the last couple!)***