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 30Recovery is the key to success. It’s true with anything, not just working out. We have all felt burned out at times, at work or with life in general. The solution is some kind of recovery. Take a cat nap. Go see a movie. And try out these mobility recovery exercises that target your glutes and hips!
Glutes are important for stabilizing and supplying run to your stride
Sit on the foam roller with one side of the butt
Relax the leg out to one side and work on the tight spots
There is no wrong way to roll it out.
Try lacrosse balls for a deeper self-massage
Hips are important for the rotation in your body when you run
On you knees, put one leg all the way back and put your opposite foot underneath
Leaning forward should give you a good stretch in the hips
Try 2 minutes on each side and your glutes and hips will thank you.