Last day of Donkey Kicks!! Who’s ready to knock these kicks out and move on to some thing new next week? I don’t know…I kinda like it!

Love it or hate it…let’s do it one more time!

Day 28 exercises: 

• Donkey Kick Workout
• One :60 Plank of your choice
• Bonus: GO RUN! – At least 1 mile today Crew. Indoors or out…running or a purposeful walk…I wanna see everyone logging something today!

Speed Work: 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!)

Keep those 2017 goals coming in. Remember to send me your address so I can put in on file and send you a little note later in the year reminding you about your goal!

That’s it for me Crew…logging off, shutting down…and going for a run. 🙂