Day 19: Booty Gains & Speed Work Options

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Third week of February and the start of another week of heavy squats! Who’s noticing some booty gains? Quads feeling stronger? Glutes getting tighter?

If not, you’re not doing your squats! Let’s do this!

Day 19 exercises:

  • Plank – :60
  • Squats – 20 x 8 (160 total)
  • Push Ups – 20 x 2
  • Tricep Dips – 20 x 2
  • Heel Touches 50 x 2
  • Burpees – 20
  • Wall Sit – :60

Bonus: 6 Minute Hip Strength Workout for Injury Prevention – I know you all loved this one last week so let’s do it again. 😉 Only 6 minutes for a great hip strength workout!

Speed Work: 5 Choices! – These are great little speed work sessions to throw into your routine. These are the types of workouts you more advanced runners can do twice a week instead of once since you’re not necessarily pushing at full effort. Once is fine too though, and these are simple workouts you can add to just about any run.

  1. Hill Sprints – If you have a route that ends near a hill, do an easy warm up then finish your run going repeats up and down that hill.
  2. Strides – Strides are fun and will finish your run with a huge bang. Strides are meant to be at high speed and they are very short. Think 50-100 meters on a track so around half of the straight away. At the end of your easy run, choose a spot in the distance that’s about that far and push to top speed then slow down as you reach that spot. Think of it like a crescendo….start out at around 60% then speed up to top speed at the middle. Hold there for a few seconds then come down the other side towards the spot you choose. You can stop and breathe for a few seconds then turn around and run that same distance again. Repeat 4-6 times.
  3. Tempo Intervals – Tempo intervals are meant to be ran at your tempo pace which is little faster than 10K pace. This workout has you doing this twice after a good warm up. Take a short break in between your intervals than get in a good cool down. With this workout you are looking at around 5-6 miles. You can easily add distance to this workout by adding another interval in the middle at tempo pace. You know the distance you are working towards so if you need more, do more!
  4. Progression Run – A Progression run ends with the 2nd half of your workout faster than the 1st half. A lot of us do this type of workout often because it is similar to a “negative split” run. This is one of those workouts you can do often. Just make sure you also get in a cool down at the end so you’re not going from a fast pace to just stopping. You can do a half mile at an easy pace or just walk for 5-10 minutes to cool down.
  5. Short Fartlek – Run a 1-2 mile easy warm up then go into a fartlek workout with 10-12 intervals of 1 minute fast and 1 minute slow. These are short intervals so you want to push hard during the fast portion. Think 5K pace or faster.

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Remember that speed work has many benefits and they’re not all about getting faster. Speed work increases our VO2 Max levels, helps with leg turnover, and makes our long runs easier. Speed work gives us confidence and shows us what we are capable of. Don’t let your nerves keep you from doing it. Choose a workout, make a place to get it done, then go out and crush it!


When you want to skip a workout, remember that discipline is the what bridges the gap between goals and accomplishments. And when you finish that workout you didn’t want to do…your chipping away at the distance between that gap. Every little bit counts!

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