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 8 | Half Day 52
Yes, single leg burpees, shoulder-touch push-ups, and broad jumps are a thing. You’ll not only get to know them really 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 previous weeks.
3 rounds: 20 seconds jogging in place, 20 seconds skipping, 20 seconds sprawls, and 20 seconds of rest
1 round: lateral lunge warmup and hip circles
1 round: arm clasps forward and backward and 3 shoulder rotators
3 rounds: 6 jumping lunges and 5 meters bear crawl, forward and backward
3 rounds: 5 burpee/broad jumps and 5 meters bear crawl, forward and backward
3 rounds: 6 single leg burpees (3 left, 3 right) and 6 step ups
3 rounds: 6 shoulder touch pushups (touch, touch, pushup) and 6 box jumps
4 minutes glute rolling and smashing
4 minutes thoracic spine (T spine) and shoulders