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 5 | Half Day 31
Yes single leg burpees, shoulder touch pushups, and broad jumps are a thing. You’ll not only get to know them real well this next month but you’ll see quickly just how well they translate to faster, stronger, more injury free running. If anything feels too advanced, remember you can always brush up on your strength with the movements we did in Building Distance 1.
3 rounds: 15″ jogging in place, 15″ skipping, 15″ sprawls, and 15″ of rest
1 round: lateral lunge warmup & hip circles
1 round: arm clasps forwards and backwards & 3 shoulder rotators
4 rounds: 10 Jumping Lunges and 10m bear crawl forwards and backwards
4 rounds: 10m burpee/broad jumps and 10m forwards/backwards bear crawl
4 rounds: 10 single leg burpees (5 L, 5R) + 10 step ups (higher step or with weight).
4 rounds: 4 x 10 Shoulder touch pushups (touch, touch, pushup) + 10 box jumps (try a higher box!)
4 minutes glute rolling and smashing
4 minutes thoracic spine (T spine) and shoulds