Technically…we’re OVER halfway there. With only 28 days in February, this is our first 28 Day Challenge. Take advantage of the short month and KILL it Crew!
13 days left. Keep pushing and finish the month strong!
With that said…it’s time for an “easy” day. Who’s up for some yoga to stretch out those tight legs and hips? ME!!!
Day 15 exercises:
- Yoga for Runners – Tight Hips and Legs
- Side Planks – :30 each side
- Wall Sit – :60
- Superman – 1:30 (90 seconds)
- Push Ups – 40
- #MadManMartin Plank Challenge – 1:30 (90 seconds)
Bonus: Code of Abs
Looking for a little something more today? Throw in a few rounds of this Code of Abs workout and fire up that core!
Speed Work: You’ve seen it three times now…what are you waiting for? Go get you some speed!
Workout: 800M, 400M X 3 or 4
- Warm up – 1 – 1.5 miles slow and easy. Get your hear pumping and your breathing going
- 800M (1/2 mile) – Remember those times I gave you for 400’s? Double that and slow it down just a tad. (See times below)
- Rest 90 seconds – walk, jog, or stand still and breahte
- 400M (1/4 mile) – Do not run these too fast. Remember the key is to be steady here. So you shouldn’t be running these at top speed. Take your 800M (1/2 mile) time and cut it in half.
- Rest 90 seconds – walk, jog, or stand still and breathe
- Do it all again!
- Repeat this cycle 3 -4 times. 3 times = 2.25 miles / 4 times = 3 miles
- Cool down – 1 – 1.5 miles slowly to bring your heart rate down keep your legs moving
1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track while 800 meters is 1/2 mile or 2 laps around a standard-sized track. Here’s a few examples of where your interval times would range, depending on your mile time.
For this workout, you should take the times below and slow them down just a tad. I run 400M in about 1:45 – 1:50, so for this workout, I’ll run 800M in 4:05-4:08 and the 400M in 1:55 – 2:00. You can do this. Don’t overthink it. Just go out and run a little faster than you’re used to!
During a conversation pace run, if you average a:
- 14:00/mile, you should run the quarter-mile in 3:00.
- 13:00/mile, you should run the quarter-mile in 2:45.
- 12:00/mile, you should run the quarter-mile in 2:30.
- 11:00/mile, you should run the quarter-mile in 2:15.
- 10:00/mile, you should run the quarter-mile in 2:00.
- 9:00/mile, you should run the quarter-mile in 1:45.
- 8:00/mile, you should run the quarter-mile in 1:30.
- 7:00/mile, you should run the quarter-mile in 1:15.
When that moment comes when you want to quit…think about all those who don’t have the strength and ability you do, then…