Day 16: Hip Hip Hoo Ray for Friday!

screen-shot-2016-12-15-at-8-22-18-pmWho doesn’t love Fridays?!?!?

There’s so many reasons to be excited for the weekend…but of course for us runners…it’s all about that long run! 😉

What’s your long run plan this weekend? Racing? Long training run? Just feel like getting your runner’s high?

Whatever your plan is…let us know so we can support you and cheer you on!

But wait…before we get to the weekend we have one more day of hip work! You know the drill…Modern Mom’s Hip Workout is one of everyone’s favorites. No bonus today…just hips, Sarah’s 12 Days of Christmas and STRETCHING!!

Oh wait…no bonus but there is some extra credit…take a picture of your favorite stretch. It can be one of our 7 Key Stretches for Runners or one of your favorites.  Show us how you get limber before your long run!

Day 16 exercises:

  • Modern Mom Hip Workout for strong trim hips
  • Sarah’s 12 Days of Christmas – Days 1-5
  • Extra Credit – Show us how you get limber!

Sarah’s 12 Days of Christmas – Days 1-5

  1. 1 minute skaters
  2. 20 Squats
  3. 15 Push ups
  4. 10 Superman
  5. 1 minute jumping jacks

Extra Credit: Show us your favorite stretch. Choose one from our 7 Key Stretches for Runners or show us your favorite!

I’ve forgotten all about our daily one minute plank this month…OOPS! We’re already doing some good core work this month but before you clean up and go on with the rest of your day, knock out one :60 plank of your choice and let us know which one gets your core working the most!

Remember to let us know what’s on your schedule this weekend and SMILE cause…

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Day 15: WAAAAOOH We’re Halfway There…

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Take my hand…we’ll make it I swear! WAAAAAOOOHHH….livin’ on a prayer!

Just barely hanging on this month? The holidays can make us feel like any moment we could collapase from exhaustion! Hold on Crew…we’re halfway there! Christmas is right around the corner and the month is half way over. Don’t give in to the sweets or the stress. Keep pushing!

Today’s workout is made JUST for runners! It’s an active strength workout that includes stretching and strength. I think we’re gonna like it! Love the straight arm push ups….and remember back in the day when we did that scorpion pose? Yep! Doing it again!

Day 15 exercises:

  • Popsugar Strength Workout for Runners – 10 minutes
  • Bonus: 5 Minute Core Workout for Runners with Anna
  • Extra Credit: Sarah’s 12 Days of Christmas – Days 1-4

Bonus: 5 Minute Core Workout for Runners – Have a little more energy left and an extra 5 minutes? Work through this PopSugar Core workout for Runners!


Extra Credit: Sarah’s 12 Days of Christmas – Days 1-4

  1. Day 1 – 1 minute skaters
  2. Day 2 – 20 Squats
  3. Day 3 – 15 Push Ups
  4. Day 4 – 10 Superman

Speed Work: Seeing some killer speed workouts this week! If you’re going long on Saturday, you should’ve already got your speed work done so you have time to recover. If you like to go long on Sunday, you’ve still got time….throw in some speed today! Here’s the workout.

6x – 8X 1/4 mile repeats

Warm-Up  5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)

Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.

*2:00 standing or walking rest in between each one.

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

  • If you run a 13:00/mile, you should run the quarter-mile repeats in 2:45
  • If you run a 12:00/mile, you should run the quarter-mile repeats in 2:30.
  • If you run a 11:00/mile, you should run the quarter-mile repeats in 2:15.
  • If you run a 10:00/mile, you should run the quarter-mile repeats in 2:00.
  • If you run a 9:00/mile, you should run the quarter-mile repeats in 1:45.
  • If you run a 8:00/mile, you should run the quarter-mile repeats in 1:30.
  • If you run a 7:00/mile, you should run the quarter-mile repeats in 1:15.

Cool-Down  5:00-10:00 easy jog (you’ve earned it!)


Stretching: I’ve neglected to talk much about stretching lately but you I hope by now you are doing it without tons of reminders! Remember that runners who stretch before they get injured have less chance of being sidelined! So before you quit for the day, run through our 7 Key Stretches for Runners!

We’re halfway there Crew…keep pushing! Instead of livin’ on a prayer, we’re livin’ on a healthy, active lifestyle that keeps our energy up and enables up to push through this stressful month. Don’t forget to take a moment to reflect on your year and share with us your most thankful moment today!

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