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 49Week 7 | Half Day 45
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: 20″ jogging in place, 20″ skipping, 20″ sprawls, and 20″ of rest
1 round: lateral lunge warmup & hip circles
1 round: arm clasps forwards and backwards & 3 shoulder rotators
4 rounds: 14 Jumping Lunges and 10m bear crawl forwards and backward
4 rounds: 15 burpee/broad jumps and 15m forwards/backward bear crawl
4 rounds: 16 single leg burpees (8 L, 8R) + 16 step ups (higher step or with weight).
4 rounds: 4 x 16 Shoulder touch pushups (touch, touch, pushup) + 16 box jumps (try a higher box!)
4 minutes glute rolling and smashing
4 minutes thoracic spine (T spine) and shoulds