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 30The goal is to keep a steady pace for 30-35 min. Bringing a friend along is a good idea for this one because you should be able to pass the talk test. This means that while running you should be able to hold conversation without feeling breathless. If running the whole time is still a struggle, try breaking it up like you may have done last week, but increase the amount of time you run or decrease the amount of time you walk. Remember to explore, breathe some fresh air, and enjoy every step!
Long run at an easy pace
Duration: 30-35 min
Location: Park trails, the beach, neighborhood or wherever you want to go!
Keep in mind what we learned about the arm swing, keeping it controlled and not crossing the center line. Also, remember to stay tall with your hips forward.
If 30-35 minutes seems daunting, think about breaking it up. (E.g. run for 5 minutes, walk for 1 min)
Just keep moving forward!
If you can, count how many times one leg hits the ground in a minute. 90 steps per minute is a good pace to work with. Use this every once in a while, especially when you feel fatigued.