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 56Core Work & Restoration Training
Week 1 | Day 1Strength & Cross Training
Week 2 | Day 10Drills & Hills
Week 15 | Day 100Strength Training
Week 15 | Day 101Tempo Intervals
Week 15 | Day 102Rest & Pistol Challenge
Week 15 | Day 103Distance Run
Week 15 | Day 104Fun Run
Week 15 | Day 105Core Work & Strength Training
Week 16 | Day 106Drills & Hills
Week 16 | Day 107Strength Training
Week 16 | Day 108Tempo Intervals
Week 16 | Day 109Hill Intervals
Week 2 | Day 11Rest & Pistol Challenge
Week 16 | Day 110Distance Run
Week 16 | Day 111Fun Run
Week 16 | Day 112Rest 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 19Posture, Breathing, & Pulling Drills
Week 1 | Day 2Distance 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 29Strength & Cross Training
Week 1 | Day 3Posture, 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 39Hill Intervals
Week 1 | Day 4Rest 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 49Rest Nutrition & Mobility
Week 1 | Day 5Core 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 56Core Work & Restoration Training
Week 9 | Day 57Posture, Breathing, & Pulling Drills
Week 9 | Day 58Strength & Cross Training
Week 9 | Day 59Distance Run
Week 1 | Day 6Tempo Day
Week 9 | Day 60Rest, Nutrition & Mobility
Week 9 | Day 61Distance Run
Week 9 | Day 62“Fun”?? Run & Cross Training Day
Week 9 | Day 63Core Work & Restoration Training
Week 10 | Day 64Posture, Breathing, & Pulling Drills
Week 10 | Day 65Strength & Cross Training
Week 10 | Day 66Tempo Day
Week 10 | Day 67Rest, Nutrition & Mobility
Week 10 | Day 68Distance Run
Week 10 | Day 69Fun Run & Cross Training Day
Week 1 | Day 7“Fun”?? Run & Cross Training Day
Week 10 | Day 70Core Work & Restoration Training
Week 11 | Day 71Posture, Breathing, & Pulling Drills
Week 11 | Day 72Strength & Cross Training
Week 11 | Day 73Tempo Day
Week 11 | Day 74Rest, Nutrition & Mobility
Week 11 | Day 75Distance Run
Week 11 | Day 76“Fun”?? Run & Cross Training Day
Week 11 | Day 77Core Work & Restoration Training
Week 12 | Day 78Posture, Breathing, & Pulling Drills
Week 12 | Day 79Core Work & Restoration Training
Week 2 | Day 8Strength & Cross Training
Week 12 | Day 80Tempo Day
Week 12 | Day 81Rest, Nutrition & Mobility
Week 12 | Day 82Distance Run
Week 12 | Day 83“Fun”?? Run & Cross Training Day
Week 12 | Day 84Core Work & Strength Training
Week 13 | Day 85Drills & Hills
Week 13 | Day 86Strength Training
Week 13 | Day 87Tempo Intervals
Week 13 | Day 88Rest Sleep & Standing Challenge
Week 13 | Day 89Posture, Breathing, & Pulling Drills
Week 2 | Day 9Distance Run
Week 13 | Day 90Fun Run- Next Level
Week 13 | Day 91Core work + Strength Training
Week 14 | Day 92Drills & Hills
Week 14 | Day 93Strength Training
Week 14 | Day 94Tempo Intervals
Week 14 | Day 95Rest & Pistol Challenge
Week 14 | Day 96Distance Run
Week 14 | Day 97Fun Run- Next Level
Week 14 | Day 98Core Work & Strength Training
Week 15 | Day 99Start at 1/2 marathon pace and focus on building to 10km pace or a little faster!
Start of run stand tall with your hand on your belly and the other on your chest.
Take 10 deep belly breaths.
Include an ~ 1 mile warmup mentally preparing for the task at hand!
You warmup is KEY for performance in today’s temp run. Include:
1 round: 10-20 leg swings + hip circles
1 round: 10-20 arm swings + arm circles
8 x 100 meters: alternate 1 running drill of choice on the odds + running with good posture/cadence on the evens.
8 x 100 meters: alternate acceleration on the odds + easy run/walk on the evens.
NOTE: Perfect to do on a track!
Run this descending ladder:
15 minutes, 12 minutes, 9 minutes, 6 minutes, 3 minutes.
Rest 90″ to 2 minutes in between.
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.
Tempo Race Pace Specificity
1 mile run EZ
4 mile run (Target: Marathon Pace), 4 min Active Recovery
3 mile run (Target: Marathon Pace), 2 min Active Recovery
1 mile run (Target: Marathon Pace), 1 min Active Recovery
1 mile run EZ
Miles: 10
5 minutes easy running/walking cool down
2-3+ minutes of foot rolling per side.
***Run is not finished until after you’ve done your mobility***