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 30You’re over half way though the challenge and the finish line is near! Today, think fast and relaxed! You already have some experience with interval training so use this familiarity to stay focused on all the technique you’ve learned in the past few weeks. Tall posture, hips forward, consistent stride etc. You know the drill!
2 intervals, 7 times
Duration: 20-25+ min
Location: Local Track, Around the block, on a treadmill
Remember to keep your shoulders relaxed for easier breathing and a more relaxed stride overall.
Start with a brisk walk
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 swing: post up and balance on right leg.
• Stay tall with belly and butt tight.
• Swing leg back and forth using hamstring and but 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 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.
2 x (7 x 0:40 run, 0:20 walk)
Rest 2-3 min between sets.
• Goal: Run hard for 0:40 consistently! You won’t get as good of a workout if you go too hard in the first couple reps and can barely run for the remaining.
Jog/walk 5 minutes