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 8 | Day 50Posture, Breathing, & Armswing Drills
Week 8 | Day 51Single Arm & Leg Strength Training
Week 8 | Day 52Tempo Intervals
Week 8 | Day 53Rest Sleep & Standing Challenge
Week 8 | Day 54Distance Run
Week 8 | Day 55Fun Run & Cross Training Day
Week 8 | Day 56Either way these intervals will push you to your next level of running ability & increase your confidence to set that new PR!
Note: This is a recovery week meaning volume and intensity will be reduced to allow your body to absorb all the fitness gains you created the past few weeks. Resist the urge to do more as you’ll be able to build back up to a new level in the weeks to come!
Start of run stand tall with your hand on your belly and the other on your chest.
Take 10 deep belly breaths.
Include a 10 minute building warmup connecting your breathing with your stride rate.
You warmup is KEY for performance in today’s temp run. Include:
1 round: 10 knee to chest & walking lunges
1 round: 10 spiderman crawls & 10 mountain climbers
1 round: 10 downward dog pushups & 10 burpee/broad jumps.
Main set: run 5 x 3 minute tempo intervals at your 1/2 marathon to 10km race pace. Rest 90″ to 2 minutes. If you don’t know this target an RPE (Rate of Perceived Exertion at 7-8/10).
Pacing Note: your 30 minute time trial pace is close to your 10km race pace. Add 15-30″ per mile to find your ~1/2 marathon pace.
Note your distance, rate of perceived exertion (RPE), and heart rate if you have it. Treat this like a race, i.e. do not hold back!
Options: tempo runs can also be done on a track or a treadmill. Best to avoid stop signs and stop lights, and steeper hills in either direction.
Mechanical Speed Session
1 mile EZ
Rest 5 min
2 Rounds
600m (or 2:30)
500m (or 2:00)
400m (or 1:30)
300m (or 1:00)
200m (or 0:30)
Rest 2 min between reps and 5 min between rounds.
Notes:
• All efforts should be paced at moderate-high exertion.
• Goal of today is not to work hard. It’s to remind your legs how to move smoothly and spring-like. That is why there is so much rest.
• The emphasis today is mechanics, not aerobic stress. If you feel like you need to adjust either the pace or the rest in order to do this, go for it and let me know.
• This workout can easily be done at a track if you have access to one.
Miles:: 4-5
5 minutes easy running/walking cool down
2 minutes of calf & hamstring lacrosse ball smashing
***Run is not finished until after you’ve done your mobility***