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 about going the distance. Don’t worry about speed. And just a little reminder, we want running to be something you look forward to! So grab a friend or go to a park or a new trail. Use this workout not only as a way to practice longer distance running and building cardiovascular strength, but also as a time to explore! Get outside, be inspired by nature, and enjoy.
Long run (Alternative: long hike or walk)
Duration: 25 minutes
Location: You choose! Go explore.
Remember to keep good hip position and tall posture
If 25 minutes seems daunting, think about breaking it up. (E.g. run for 3 minutes, walk for 1 minute)
Just keep moving forward!
Keep in mind what you’ve learned about posture and hip position.
If you don’t 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 tire.