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 30Long day number 3! Remember, today is not about speed but about going the distance. But don’t focus on just finishing the run, focus on the journey along the way. Think about how many breaths you take between each step and try to stay consistent even as you fatigue. Listen to your favorite playlist. Find a new trail or go back to one you really like. Reach a point of rhythm and a state of zen with this workout. See if you can find that elusive runner’s high that so many runners claim to experience. It’s real.
Longer Run, Alternative: Long Hike or walk.
Duration: 35-40 minutes
Location: You choose! Go explore.
Remember to keep good hip position and tall posture
If 35-40 minutes seems daunting, think about breaking it up ex. run for 3 minutes, walk for 1
Just keep moving forward!
Keep in mind what you’ve learned about posture and hip position.
If you have a metronome, count how many times one leg hits the ground in a minute.
• 90 steps per minute is a good pace to work towards.
• Use this every once in a while, especially when you feel fatigued
• This will keep your run consistent and help you stay stronger as you fatigue.