Day 22: #FindYourStrong

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I saw a good bit of grumbling about the Nike/Runner’s World Strength workout over the last few days so instead of making you do something you don’t like…today you have options!

You can do the Runner’s World strength workout…or you can go back and Day 1 of our January Challenge again!

Day 1 was a doozy but you know you liked that good sore the next day. So it’s your choice:  15 minute Runner’s World Strength or a bunch of squats and wall sits?

Day 22 exercises:


Day 1 again!


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Speed Work: #FindYourStrong!

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More options this week for speed work. Find your strong and DON’T pick an easy workout just because it’s easier!

Option #1: Road Running Surges – This is a good workout if you don’t have a track but want to get in some speed. It’s not a short workout, but if you’re training for a 5K or 10K you can cut the surges from 8-10 to 4-5. 4 is minimum here Crew!

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Option #2: Track Ladder Workout – If you have access to a track, try this fun workout! Start with a nice easy warm up. Do more than a mile if you need more time to feel ready to go fast! Then back and forth between easy and hard running! DO NOT skip your cool down mile!

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Option #3: Yasso’s! – This is a tough workout but I know TONS of you who can do it. You can do this workout on the track (preferred) or on the road. Either is fine but the track is preferred. If you run it on the road, try to set up your watch with the workout in advance so you don’t have to eyeball your wrist the whole time. It will slow you down and take up much needed energy. Have questions? Please reach out to me and ask!

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Lots of options! What will you choose? You can’t find your strong if you’re not looking for it… Will you take the easy way out or will you dig deep and #FindYourStrong?

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