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 30By this point, you are probably feeling some little aches and pains. That is ok! This is the beauty of being active and moving our bodies like they are made to move. We become more in touch with how we should feel and we make improvements based on our weaknesses. Today, we are focusing on how to control a natural body rotation. As runners, our upper and lower body naturally rotate, flex, and extend with each step. Do you ever come back from your run and notice scuff marks on your calves? This means that you are rotating too much while running. It’s time to resolve this common problem and focus on finding the sweet spot of just enough rotation!
Duration: 20-25 min
Location: Park, track, or around the block
Jog for 5-10 minutes
Do some Arm and Leg Swings to warm up.
Jog 10-20 feet and focus on what your shoulders and hips are doing.
Now try putting your arms straight out and run 10-20 feet again.
Notice that your instinct to resist rotation in the hips and shoulders is stronger.
Run normally back to where you started.
Now run 10-20 feet with your arms extended in front of you with your palms together
This shows how much you should be engaging your core to keep rotation at a minimum when you’re running!
Jog 3-5 min.