June – Day 3: Ready to Feel the Burn?

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When we run, our glutes hold our pelvis level and steady, extend our hip, propel us forward, and keep our legs, pelvis, and torso aligned. So when our glutes are weak, our entire kinetic chain, from our core down to our feet, gets disrupted.

Studies link glute weakness to Achilles tendinitis, shinsplints, runner’s knee, and IT Band syndrome. Many injured runners who seek physical therapy have worked hard on their core, which is important, but they’ve ignored this important area so they have weak glutes and hips.

Part of the problem is that our glutes aren’t as active as our other running muscles during routine activities, which can make our hamstrings, quadriceps, and calves disproportionately stronger. Tight muscles, especially the hip flexors, can prevent our glute muscle fibers from firing correctly when we need them too.

Today’s workout is going to target our glutes and our hamstrings. We’ve done this one before and while I like giving you new routines to try, this one is so good, we need to do it more often! It’s a little longer than most of our workouts, which is typical for Tuesdays, but you can handle it. It won’t be easy, but you will benefit greatly from thus routine!

Day 3 exercises:

  • Fitness Blender – Brutal Butt & Thigh Workout
  • Plank & Wall Sit – :60 each

Fitness Blender – Brutal Butt and & Thigh Workout:

Bonus: Five Minute Moving Plank – Thank you for the inspiration to put this one back in today Wendy! This moving plank means just that…we are moving from move to move. The break will make it easier to go longer so don’t give up. Get through each interval then move into the next position.


Speed Work: Ladder Week #3 – If you’ve been doing your workouts each week, this will be your third time going up and down the ladder. Hopefully, you learned a little about yourself as a runner and can apply that to this workout and make it better than the last 2 weeks. That doesn’t necessarily mean you will run it faster. Maybe you will feel better and finish stronger, knowing when to hold back so you don’t peter out towards the end. Hopefully, you’ve seen that you need to be rested, hydrated, have enough time planned to finish the whole workout.

This track workout will help build speed, confidence, and endurance, no matter what race distance you’re training for. If you’re not sure what your 5K 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 (400M, 800M, 1200M, 1 mile) and more advanced runners can repeat the sequence once then work their way back down the “ladder” starting with another mile and working back down to the final 400 meters.

  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 fun but 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. You can 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 below and let me know if you have any questions. 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? Please ask…I am here to help you!

Again, this is the FULL workout. If you are not training for a marathon you do not need the full workout. Maybe you just go up the ladder and finish with the mile, or come back down but don’t do the 2nd mile in the middle. Another option is to take out the 400 meter jog and take a :90 standing rest instead. That will decrease the mileage in the workout.

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Final thought on speed work (for today 🙂 ) if you are racing on the 4th, or this coming weekend, you should not be doing speed work this week. You’ve already put in the work, or if you haven’t, it’s too late. Now it’s time to rest up and make sure you have fresh legs for race day!

Tuesdays are our longest workout of the week. Push through it, feel the burn, then celebrate because the rest of the week will be easier! 🙂

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