Day 28: Thank you! Now Get To Work! ;)

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Thank you for your patience with my slacking on our Monday message and exercises. That post marathon crash was real and I couldn’t tear myself away from my pillow. 🙂

Sleep cures so many things and now I am ready to get back to work and finish this month with a BANG!

Three more days, full workouts today and tomorrow then a quick workout on Friday and we are done! Of course, we don’t get much of a rest break since December 1st is Friday and we start all over again, but hey…at least Thursday is an easy day! 😉

Ok so on to Monday’s workout, which we now are doing on Tuesday…

Day 28 exercises: 3 sets of 20 with 1 minute rest in between sets (“how to” videos below)

  • Alphabet Abs with Medicine Ball or Dumbbell (1 time through alphabet)
  • Standing Twist with Medicine Ball or Dumbbell
  •  Single Leg Scarecrow
  • Side Lying Leg Raise
  • Bent Over Lateral Leg Raise
  • Plie Squats
  • Wall Sit – :60 once each round (3 :60 Wall Sits)

Speed Work: Fartleks Workouts for 5K to Marathon – Depending on the distance you are training for, your speed work should look different, feel different and last a different amount of time. These fartlek workouts can be done on the road, so no need to seek out a track and run in circles. For this week, take a look at the workouts below, find the distance you are training for, then go for it! I’m here if you have questions, so as always, please reach out to me!

5K Fartlek Speed Work: The purpose of 5K training is to get comfortable with being very uncomfortable for a short amount of time, so your workouts should serve that purpose. A quick cadence and fast foot turnover is vital for running a strong 5K, so fartleks that emphasize quick bursts of very hard running will help you become a more efficient runner and prepare your body for the demands of 5K race specific speed work.

The Workout: Warm up with 1-2 miles at an easy pace. Repeat 12-15 repetitions of running hard (at 5K race effort or slightly faster) for 1 minute and running easy for 1 minute. Cool down with 1-2 miles of easy running. Focus on taking short and quick steps during the hard running segments.

10K Fartlek Speed Work: 10K runners want to achieve a good balance between endurance and speed. To run a successful 10K, you need to learn how to how a fairly hard pace for a decent amount of time, which means that a smart sense of pacing is necessary to keep you from starting out too fast and slowing down over the last 2 miles.

The Workout: After a 2 mile easy paced warm up, run for 4 minutes at a hard effort, 2 minutes easy, 3 minutes hard, 2 minutes easy, 2 minutes hard, 1 minute easy, and 1 minute hard. Run easy for 5 minutes and then repeat the fartlek again before cooling down for 1-2 miles. Your hard effort should be in the range of 10K to 5K race effort; what matters is being able to sustain an even effort for all of the hard intervals without slowing down.

Half Marathon or 10 Mile Speed Work: Has this ever happened to you? You’re gliding along at a comfortably hard pace for the first 8-10 miles of your half marathon, when suddenly you feel as if you can’t move your legs any faster. No matter how hard you push (and you feel as if you’re pushing at your very limit), you see the clock along the course or check your Garmin to realize that you are actually slowing down. It happens to all of us!

This half marathon fartlek workout serves to teach your legs to pick up the pace after you’ve been running for several miles. After adding a few fartlek long runs into your half marathon training, you won’t struggle to speed up during those last few miles of the race. Instead, you’ll be passing other runners and finishing your race strong.

The Workout: Run 5-7 miles at your normal easy long run pace. Once you reach mile 5-7, alternate between 2 minutes at tempo effort (half marathon effort or just slightly faster) and 2 minutes at an easy effort for 2-3 miles. Cool down with an easy mile then walk it off at the end. Tempo effort should feel comfortably hard and you should focus on breathing in and out very deeply while concentrating on keep your form nice and tall and holding your tempo pace during the speed bursts. This workout will cover 8-11 miles and should be done several days in advance of your long run to allow your legs and lungs to fully recover. You can also add this in as your long run IF you have been running for a while and have a very good long run base. If you do this as your long run, you may need to add a few more miles either to the warm up or to the workout portion.

Marathon Fartlek Workout: You don’t want to get hurt soon before a long race, so this workout is great if you are coming close to your marathon, or if you’re just starting and want to get used to adding bursts of speed.

By running according to effort, you avoid pushing yourself harder than you should just to hit an arbitrary split time. Fartlek workouts also usually cover less distance at a lower intensity than traditional speed work, so they’re ideal for marathoners who are pushing their bodies to the limit with long runs and high mileage. You don’t need to push yourself to a vomit-inducing pace; fartlek intervals at 10K effort (moderately hard) will provide you with all of the benefits of speed work without the risk of injury.

The WorkoutWarm up for 2-3 miles, run 6-8 repeats of 3 minutes at a moderately hard effort (10K effort) and 2 minutes easy, then cool down for 2-3 miles. Depending on your speed,

You should cover just under half a mile in each repeat including the easy portion, but they’re easier on the mind and the body than all-out 600 meter or 800 meter repeats. Meanwhile, you’ll cover anywhere from 8-11 miles in this workout, depending on your speed and number of repeats, which means this workout will also help you increase your endurance!


Day 28 “how to” videos:

Alphabet Abs: If you have trouble with ab exercises on the floor, this is a great way to switch things up. Plus it looks kinda fun. Probably a good idea to do this one in front of a mirror to make it the most effective.

Standing Twist with Medicine Ball or Dumbbell: This core-strengthening exercise allows your torso to move through a full range of motion, targeting your back, abdominals and obliques all at once.

Single Leg Scarecrow: This exercise will work our legs, arms, and abs. Make sure you keep your core tight and stand tall while balancing on one leg. The balancing part should be made a little easier since you are holding weights which will help to stabilize you.

Side Lying Leg Raise: We’ve done this one before. but here is a reminder. Great for that coveted “runner’s butt” and a good core exercise if you are keeping that core tight!

Bent Over Lateral Leg Raise: This exercise sounds way more complicated than it is. Use your glutes to raise your leg sideways and make sure to keep your hips stable and strong.

Plie Squats: Plie squats are going to work your thigh area, which is your quads, your inner thighs, your gluts, and the hamstrings, the back of the legs. For a plie squat, you’re going to turn your toes out to the side about 45 degrees in a squat position. Your feet are a little bit wider than shoulder-width apart.

Wall Sit: You know this one…throw in one :60 Wall Sit at the end of each round.

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