Core Work & Restoration Training
Week 5 | Day 29Posture, Breathing, & Armswing Drills
Week 5 | Day 30Single Arm & Leg Strength Training
Week 5 | Day 31Tempo Intervals
Week 5 | Day 32Rest Sleep & Standing Challenge
Week 5 | Day 33Distance Run
Week 5 | Day 34Fun Run & Cross Training Day
Week 5 | Day 35Core Work & Restoration Training
Week 6 | Day 36Posture, Breathing, & Armswing Drills
Week 6 | Day 37Single Arm & Leg Strength Training
Week 6 | Day 38Tempo Intervals
Week 6 | Day 39Rest Sleep & Standing Challenge
Week 6 | Day 40Distance Run
Week 6 | Day 41Fun Run & Cross Training Day
Week 6 | Day 42Core Work & Restoration Training
Week 7 | Day 43Posture, Breathing, & Armswing Drills
Week 7 | Day 44Single Arm & Leg Strength Training
Week 7 | Day 45Tempo Intervals
Week 7 | Day 46Rest Sleep & Standing Challenge
Week 7 | Day 47Distance Run
Week 7 | Day 48Fun Run & Cross Training Day
Week 7 | Day 49Core Work & Restoration Training
Week 1 | Day 1Posture, Breathing, & Pulling Drills
Week 1 | Day 2Strength & Cross Training
Week 1 | Day 3Hill Intervals
Week 1 | Day 4Rest Nutrition & Mobility
Week 1 | Day 5Distance Run
Week 1 | Day 6Fun Run & Cross Training Day
Week 1 | Day 7Core Work & Restoration Training
Week 2 | Day 8Posture, Breathing, & Pulling Drills
Week 2 | Day 9Strength & Cross Training
Week 2 | Day 10Hill Intervals
Week 2 | Day 12Rest Nutrition & Mobility
Week 2 | Day 12Distance Run
Week 2 | Day 13Fun Run & Cross Training Day
Week 2 | Day 14Core Work & Restoration Training
Week 3 | Day 15Posture, Breathing, & Pulling Drills
Week 3 | Day 16Strength & Cross Training
Week 3 | Day 17Hill Intervals
Week 3 | Day 18Rest Nutrition & Mobility
Week 3 | Day 19Distance Run
Week 3 | Day 20Fun Run & Cross Training Day
Week 3 | Day 21Core Work & Restoration Training
Week 4 | Day 22Posture, Breathing, & Pulling Drills
Week 4 | Day 23Strength & Cross Training
Week 4 | Day 24Hill Intervals
Week 4 | Day 25Rest Nutrition & Mobility
Week 4 | Day 26Distance Run
Week 4 | Day 27Fun Run & Cross Training Day
Week 4 | Day 28Core Work & Restoration Training
Week 5 | Day 29Distance Run
Week 5 | Day 34Rest Sleep & Standing Challenge
Week 5 | Day 33Single Arm & Leg Strength Training
Week 5 | Day 31Posture, Breathing, & Armswing Drills
Week 5 | Day 30Tempo Intervals
Week 5 | Day 32Fun Run & Cross Training Day
Week 5 | Day 35Core Work & Restoration Training
Week 6 | Day 36Posture, Breathing, & Armswing Drills
Week 6 | Day 37Single Arm & Leg Strength Training
Week 6 | Day 38Tempo Intervals
Week 6 | Day 39Posture, Breathing, & Armswing Drills
Week 7 | Day 44Single Arm & Leg Strength Training
Week 7 | Day 45Core Work & Restoration Training
Week 7 | Day 43Fun Run & Cross Training Day
Week 6 | Day 42Distance Run
Week 6 | Day 41Rest Sleep & Standing Challenge
Week 6 | Day 40Tempo Intervals
Week 7 | Day 46Rest Sleep & Standing Challenge
Week 7 | Day 47Distance Run
Week 7 | Day 48Fun Run & Cross Training Day
Week 7 | Day 49Core Work & Restoration Training
Week 8 | Day 50Posture, Breathing, & Armswing Drills
Week 8 | Day 51Single Arm & Leg Strength Training
Week 8 | Day 52Tempo Intervals
Week 8 | Day 53Racing this Weekend
Week 8 | Day 54Distance Run – Race Weekend
Week 8 | Day 55RACE DAY – 13.1
Week 8 | Day 56Week 2 | Half Day 11
Hills are not only a fantastic way to build running strength but an affective way to build and improve our running technique. Hills force us to increase our cadence, engage our glutes, and use our arms for more efficient and powerful running.
Hills also challenge our ankle, hip, and shoulder mobility and show us very quickly how much harder we have to work when we don’t have enough!
It’s all about that breath, remember? So before you start chipping away, stand tall with your hand on your belly and the other on your chest. Take 10 deep belly breaths to focus and mentally prepare for the task at hand.
Run for 10 minutes slowly building pace from an easy to a moderate effort, while connecting your breathe with your stride rate.
Run should be focused, tall, quick, and light.
Don’t skip the rest of your warmup! We want to increase blood flow to all our joints and tendons and prep them for the greater speed and higher impact of the hills.Enjoy the time not running and not sitting stagnant in a chair!
1 round: 10 sprawls, 10 squats, 10 hip circles per leg, 10 elbow touches per side, 10 forward/backwards arm swings
6-8 rounds: 60 second hill interval. Rest 1-2 minutes in between.
*Use a “runnable” hill, nothing that’s over 5% incline.
Options: continue up the hill & slow jog back down to the start, or use a treadmill indoors.
Progression Run + Hill Intervals
40-minute progression run:
Run at an easy pace for 30 minutes, then moderate-hard for remaining 10 minutes.
Rest 3 minutes.
Stay loose! Include things like leg swings, hip circles, air squats, etc.
5 rounds:
10 second hill interval.
Rest 1 minute in between.
Miles: 6
Notes:
• The goal of this (different from previous hill intervals) is all about muscle stimulus, not aerobic stimulus. So allow yourself enough rest between these reps so you can focus on maintaining a high turnover rate and speedy ascent.
• These should be fast!
• Use a steep hill! Think like 8-12 percent grade.
• Options to: continue up the hill, slow jog back down to the start, or use a treadmill indoors.
3 minutes easy run/walk cool down
1:15 minutes foot rolling per side with a ball
***Run is not finished until after you’ve done your mobility***