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 49This next month’s strength sessions will give you some new looks and of course some new challenges. Building on the foundational strength in the 30 Day Challenge, we work on more single leg and single arm exercises that not only build more stable hips and shoulders, but teach you why and how this stability translates to your running. If anything feels too advanced, remember you can always brush up on your strength with the more basic (but still challenging) stuff from the 30 DC!
3 rounds: 10″ jogging in place, 10″ of high knees, 10″ of butt kicks, and 10″ of rest
3 rounds: lateral lunge and hip circles
2 rounds: 10 opposite arm circles each way and 3 shoulder rotation (with hand against wall)
3 rounds: 10 meters of walking lunges and forwards bear crawl
3 rounds: 10 meters of inchworms and backwards bear crawl
3 rounds: 10 single leg burpees (5 L, 5 R) and 10 step ups per leg. Choose height on ability.
3 rounds: 10 shoulder touch pushups (touch, touch, pushup) and 10 box or bench jumps. Choose height on ability.
5 minutes quad rolling & smashing
5 minutes thoracic spine (T spine) and should work