Day 19: Strength Training Sweatfest

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Are you ready to sweat?? I AM! I can’t wait to do this workout!

This will take 23 minutes and will be our toughest workout of the week. Get ready to go hard today then we get to rest tomorrow. You know it will feel SO good when it’s done so push through it!

Day 19 exercises:

  • Wall Sit :60
  • Plank :60
  • Fitness Blender – Fat Burning Butt & Thigh Workout – Strength Training Sweatfest!

Speed Work: Ladder Workout

This track workout will help build your speed, confidence, and endurance, no matter what race distance you’re training for. If you’re not sure what your 5K (3.1 miles) race pace is, use a race pace estimate calculator or reach out to me and let’s figure it out using a race of a different distance or some of your current training times. Beginners should start with one sequence and more advanced runners can repeat the sequence once then work their way back down the “ladder” to the starting distance again.

  1. Warm up: 10-20 minutes at a walk/slow jog
  2. Work Interval: 400 meters (1 lap) at 5K race pace
  3. Rest Interval: Recover (easy pace) 400 meters
  4. Work Interval: 800 meters (2 laps) at 5K race pace
  5. Rest Interval: Recover (easy pace) 400 meters
  6. Work Interval: 1200 meters (3 laps) at 5K race pace
  7. Rest Interval: Recover (easy pace) 400 meters
  8. Work Interval: 1600 meters (4 laps) at 5K race pace
  9. Rest Interval: Recover (easy pace) 400 meters
  10. Cool down: 5-20 minutes at an easy pace

This is a total of 3.5 miles (not including warm up & cool down) with 2.5 of that at 5K pace. If you are training for a half or full marathon, you should add more distance to this workout and work your way back down the ladder. After #9, you can run another 1600 meters, then a 400 meter recovery, then 1200M, 800M, 400M, each with a 400M recovery jog in between. Adding the full ladder will give you a total of 7 miles with 5 of them being at 5K pace. If you are short on time, skip the second 1600 and just work your way back down starting at 1200M.

This is a fun and tough workout. Make sure you get an adequate warm up and do not skip your cool down. I prefer a full 2 mile warm up, and I would even do 3 if I have time. The more the warm up the better so don’t skimp out with a 5 minute workout then try to jump straight into your 5K pace. I guarantee you will benefit from a longer warm up!

If you can’t get to a track, you can do this workout on the road. I suggest you manually input the workout into your Garmin or other GPS device so you can focus on your run and not watching the clock or distance. Take a look at the set up. It’s a lot of steps but you can add or take out distance as needed. This workout has the full up and down ladder with the double 1600M (2 one mile intervals) in the middle. Questions? Ask!

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