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 30Today is Day 3 of your 30-day journey towards feeling great, running strong, and staying healthy. You made your first step and often times that’s the hardest part. So, congratulations!
Today will be a nice drill-focused workout. Think about how long it takes for you to order a coffee on a busy Monday morning and then subtract a few minutes. That’s about the same amount of time it takes to finish this workout. Good luck and remember, enjoy it!
Duration: 15-20 minutes
Location: Your local track, or around the block.
Start with an easy jog or walk for 5 minutes to get warm.
Time to realign your body and break out of that slumped posture!
Focus on standing tall, keeping your belly and butt tight, and keeping your hips forward. With this posture, rock back and forth from heel to toe, shifting your hips. After rocking 5 or so times, lean into a run and jog 20-30 feet with this posture in mind.
Repeat the 5 heel to toe rocks to a short run, 3-5 times.