November – Week 5: What do you do for fun?

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Last week of November and getting really close to the end of 2018. Where is the year going? Are you using your time wisely or are you wasting it?

Does seeing all the awesome races with tons of #CoreCrew personal records this past weekend get you excited? Does it give you motivation to follow in their footsteps and set some a new PR or finish a race you’ve been wanting to conquer?

The only difference between those who are reaching their goals and those who aren’t…is consistency! You know you’re no different than them right? You have what it takes to reach your goals. To run longer, stronger and faster….to be healthy and feel good, to make strides towards your goals. If you’re not seeing results, you’re not being consistent. There are no excuses or “reasons” other than you’re just not doing the work.

If you’re ready to stop making excuses and start making progress then let’s get to work!

Make your plan and finish November strong!

Think about your week and take a few minutes write down when you will get your workouts done. Plan for enough time to do strength work after your run. 10-15 minutes is a great starting point. Our workouts are below with links to videos to follow along with. You can also find printable copies of each routine in our STTC group files.

Each of the workouts below (or a mix of the workouts for each important area) should be done 2-3 times each week. Make time to love on your legs and hips before you go to bed by spending a little time rolling and stretching. As you make your plan for the week, think about your goals and how these steps will help you reach them.

Bonus: In addition to the workouts above we are going to have fun with Sally this week!

Can you hang with some Sally squats EVERYDAY this week? I can! We get a lot of single leg strength in our runner specific routines but we haven’t given our quads much sole focus lately so this week we are going to give them some love! This workout takes about 3 minutes so even on your days off, pull up Sally and get to squatting! Follow along with me below (video from earlier this year) or just google Sally squats and hit play!

Daily Sally Squats means daily posting so this will be a great way to stay motivated and accountable this week. What an ideal way to end the month so we go into the last month of 2018 on track and ready to end the year strong!


Speed Work: Don’t be like Fran

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You guessed it…we’re doing 800s this week! How many you do depends on your current fitness level and your distance goals. If you are training for a half or full marathon, you’re special…you get to do 1-2 mile repeats in the middle…fun! 😉

Start with a 1-2 mile warm up, take a minute to rest, then do your warm up drills and some strides (:20 – :30 sprints with a 1:30-2:00 rest in between), then go into your 1/2 mile repeats. Interval repeats below based on distance you need.

1/2 mile repeats (800 meters) should be done at around 5K pace. Start at the top end of your 5K pace and bring it down as you go. If you go out too fast…you’ll be like Fran!

Don’t be like Fran. 

If you are training for a:

  • 5K – 4-6x 800 @ 5K pace with :90 rest
  • 10K – 6-8x 800 @ 5K pace with :90 rest
  • 15K – 8-10x 800 @ 5K pace with :90 rest
  • Half Marathon – 4 x 800 @ 5K pace (:90 rest) + 1 mile @ 10K pace (2:00 rest) + 4 x 800 @ 5K pace (:90 rest)
  • Marathon – 4 x 800 @ 5K pace (:90 rest) + Mile x 2 @ 10K pace (2:00 rest) + 4 x 800 @ 5K pace (:90 rest)

Not sure how to do these workouts or still a little nervous about throwing speed into your routine? It’s ok to be nervous but I promise you if you just give it a go you’ll find out that you can do it and you might even feel pretty badass and definitely proud when you’re done!

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