Beginner Running Program

Week 4 | BRP Day29

Revisit Your Baseline Workout

Time: 20 minute.

Lets be honest. You may have missed a workout here or there. But that’s ok. Life happens. The point is you made it. You successfully completed The Beginner Runner Program. You have unlocked that athlete within!

Today we will measure your 20 minute walk, run/walk, or run, 30 second pushup test, and hollow body hold. Get ready to see all your hard work pay off. Note the progress you made. Less breaks on the run? More pushups? Stronger core? Yeah, we thought so.

Give yourself a pat on the back. Now, look forward to life with an active and athletic mind and body. And remember, enjoy your run experience!

Walk, Run/Walk, or Run (20 min)

The goal is to cover as much distance as possible in that 20 minute period!

Note what you did last time (run, run/walk, or run) and how it felt (easy, hard, good, bad)
Note location and “course” (around the block, trail, treadmill?) and time of day.

Pushups (maximum reps in 30 seconds)

Pushups (maximum reps in 30 seconds)

Rest about 5 minutes after your run. Perform as many high quality pushups as possible in 30 seconds!

Keep your belly and butt squeezed tight!
Keep your elbows in by your side.
Hips and chest touch the ground.
Note how many you did, how you modifed them, how they felt!
The pushup is a good test of posture, it strengthens our core and stabilizes our arm swing.
All of this is important as a runner and as an athlete.

How to Modify Pushups (and Burpees)

Modify by lowering from your toes, pressing up from your knees.
Modify by shortening range of motion (go half way down).
Modify by elevating your hands to a bench or low table.

Hollow Body Hold (As long as you can)

The “king” core exercise and the most important one to master for your health and your running!
Press that low back into the ground!
When the low back arches off the ground, the exercise is over.
Modify by bending one or both knees, and by bringing arms in by your side.
Note how long you held it, what style you held, how it felt.

Are you ready for what’s next?

Congratulations on completing The Beginner Runner Program! It’s no small feat and your effort, care, and commitment are not only noticed by us, but we guarantee by EVERYONE around you. Now this is the time the emails come pouring into our inboxes.

I LOVED the BRP. But what do I do now that it’s (sniff) over?

Well with Building Distance, your running journey with us does not have to end! For sure you’ve made a whole heap of awesome running progress, but we’re willing to wager there’s more.

That’s right. We really are just tapping into what YOU can do. To learn more about our 4, 8, 12, and 16-week extensions with Building Distance here and join so many fellow runners who, like you, want to keep pushing to that next level!