August – Day 28: Get Up and Go To Work!

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As an athlete, a runner, a mom, a business owner and a coach, I try to stay humble and strive to get better at all of my “jobs”. I have tons of room for improvement and am constantly reading and learning, open to suggestions and feedback. I teach you…and you teach me. A wonderful mutually beneficial relationship.

Do you feel the same way? Are you humble and open to being coached? If you are faster or more experienced than someone else, does that mean you can’t learn from them? Or do you understand that no matter your fitness or experience level, you can still learn and grow from others experiences knowledge?

I hope you stay humble and open to being coached. If you’re not humble, it’s hard to be coached. If you can’t be coached, it’s hard to get better…

Stay humble and coachable Crew!

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You had big plans for Monday. You were going to finish that project you’ve been working on, you were going to eat well, get in a great workout, and make some positive moves towards your goals.

Then life happened. You overslept or forgot something important and your day got all screwed up. You didn’t make the progress you’d hoped for and when you looked up at the clock in the afternoon, you were shocked at how much time had gone by and how little you’d accomplished.

All is not lost! Remember Tuesday is the most productive day of the week and it’s your second chance at a great start!

Here are 7 things we can do to get our groove back, salvage a productive week and make this a TERRIFIC TUESDAY!

1. Get up early – In a perfect world, we’d be remembering all the “mornings are great” posts over the last few days and would already be on the right track with an early Monday wake up, but like me, you might’ve still been recuperating from a long weekend of activity and needed the extra sleep. Here is our chance to redeem ourself! Set the tone by getting up and enjoying a small slice of time for yourself before diving into the day’s events. Be the first person up in your house; get your workout done and be ready to start your day.

2. Get some exercise – In the long term, our fitness goals depend on getting in our full workout, but when we’re short on time, we take what we can get. Even a brief workout, like our August Quick Core Workout, is proved to increase our endorphins, make us happier and help us be more productive throughout our day.

3. Eat breakfast – Bottom line, Mom was right, breakfast is the most important meal of the day. Public health experts say that skipping breakfast reduces our ability to concentrate later in the day.

4. Pick up one thing from Monday – The first three items on this list are a must, but when you do get to work, dive in! The smartest thing is to break off a small piece of what you meant to get done on Monday and finish it. Achieving a small, quick victory will create momentum and get you moving towards a great Tuesday!

5. Offer mentorship – I love this one. You may know that I really enjoy helping others. It makes me happy to see you all succeed and when I know some else is benefiting, it always makes my day better. So far, this Tuesday has been all about us. And yes sometimes is has to be…but the best way to accomplish something for ourselves can often result from doing things for others. In our work or personal environment, offering smart advice or mentorship to others is one of the best opportunities we have. I know life is busy, but try to carve out a small amount of time for someone else. It will come back to you ten-fold.

6. Ask for help – Asking for help is a sign of respect, not weakness. We never accomplish anything really great on our own so don’t be scared to reach out to others for help. Chances are help is not far away and can make our day so much easier. When someone helps you, make sure they know you are there when they need you too.

7. Say no to something – It can be hard to say no but we can’t do it all. We need to be able to cut things from our “to do list” that are hurting our productivity and we must be able to say no to new projects and goals when we’re still trying to complete yesterday’s tasks. Be careful how you say it but don’t be afraid to say no. Try saying no without using that two-letter word. Instead say, “I’m sorry I wish I could help but I am swamped trying to get this project done on time.”

What stands out the most to you on this list? What can you put into action today that will help you get through the day and be the most productive?

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Day 28 exercises: 3 sets of 20 (“how to” videos below)

  • Goblet (Low) Squat
  • Donkey Kick + Fire Hydrant
  • Clams
  • Single Leg Bridge
  • Wall Sit – 3 x :60

Bonus: Best Darn Tuesday Workout! Do three rounds of the following exercises without pausing between rounds

  • 25 Jumping Jacks
  • :30 High Knees
  • :30 Butt Kicks
  • 25 Walking Lunges
  • 10 Push Ups
  • 10 Squats with a :02 pause at the bottom

Speed Work: If you missed this week’s speed work, click here and scroll down. We have options this week…which workout is best for you? If you’re not sure…ask! 🙂

Until you get used to it, speed work can cause anxiety…but once you do it, it looses it’s fear factor. It’s tough…but you are tougher. Don’t sit and wait for inspiration. Get up and go to work!

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Day 21 “how to” videos:

Goblet/Low Squats (“butt to the ground”)

Donkey Kick + Fire Hydrant – We’ve done both of these moves many times…now we’re just putting them together to make it one killer move!

Clams – You know this exercise…keep your feet and toes together and if you want a little additional challenge lift your feet off the floor just like in the Clam Video Workout we all love.

Single Leg Bridge – Great exercise for our Core, Back, Glutes, Hips and Legs!

Wall Sit – Three separate times at least :30 each with tight squeeze at the end!

August – Day 27: #CORECREWSTRONG!

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One more week! I will tell you now that I have some ideas for September that will switch it up and I am really excited about it! Working on it this week and will have it ready to go by Saturday for Day 1 on Sunday!

In the meantime…let’s give it all we’ve got this week and finish August


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Day 27 Exercises:

Quick Core Workout & Coffee Break Workout + 3 sets of 10 for each of the following

  • Hip Extension with Stability Ball
  • Bird Dog
  • Kickback with Resistance Band
  • Dumbbell Clocker Shoulder Raise
  • Planks – 3 x :60 each

Quick Core Workout & Coffee Break Workout

Speed Work: 2 Options

This week we have options for our speed work. Which one you choose should depend on your current level of fitness and your upcoming race goals.

Option #1: Tempo Run

There continues to be a lot of misconceptions about the tempo run. Take, for instance, the guy who finishes a race completely out of gas, slumping over the fence to catch his breath. Despite his hard effort, when asked how he feels about his race—which may have resulted in a time a bit slower than his goal—he says with a dismissive wave, “Ahhh, I ended up basically doing a tempo run.”

Here’s the problem: Mislabeling a sub-par race performance a “tempo run” is not just a matter of nit-picking semantics. Racing and tempo running differ greatly, and doing the latter incorrectly can compromise its training benefits. But learning how to incorporate it into your running routine can bring you lasting benefits…especially on race day.

So what is a true tempo run? A tempo run—also known as a lactate-threshold run, is a pace about 25 to 30 seconds per mile slower than your current 5K race pace.

Tempo pace is the effort level at which your body is able to clear as much lactate, a byproduct of burning carbohydrates, as it produces. Your body’s lactate clearance is at the same level as its lactate production, meaning the dreaded dead-leg sensation doesn’t set in.

That’s the key difference between a race and a tempo run. In an all-out session, your body bypasses this limit, allowing for fatigue to develop rapidly. A tempo pace, on the other hand, can be held steadily, although not comfortably, for at least 20 minutes.

For those using heart rate monitors, your tempo runs should be done at 90 percent of maximum and feel “comfortably hard.”

So how do we do a tempo run? The “tempo portion” of your run comes AFTER your warm up and BEFORE your cool down. If you want a true record of your tempo run, start your GPS over after your warm up and again after your run before your cool down. The tempo portion of your workout will be a 20 minute run in between your warm up and cool down.

Here’s your workout:

  • 1-2 mile warm up @ easy/conversation pace
  • 20 Minute Tempo run @ :20-:30 slower than 5K race pace
  • 1-2 mile cool down

Option #2: Mile Repeats @ 10K Pace 

Mile repeats are a must for any runner thinking about racing a 10K to a marathon. If you are training for a race longer than a 5K, this is your workout this week! Mile repeats at 10K pace produce less capillary and mitochondrial increase for faster fibers then at 5K pace, but you’ll see greater improvement for in slow-twitch fibers. You’ll increase blood volume and stroke volume, as well as improve your running economy.

Mile repeats aren’t about bragging rights. They’re not the final goal…just a link in the chain, one training session among many. Don’t approach them with race intensity. You’ve got miles to go in your running journey; mile repeats will help you travel that path a little faster.

Mile repeats are meant to be run at a consistent pace but starting out too fast will make you peter out before the end. The goal of every speed workout is to FINISH STRONG so don’t go out too fast in the beginning. I like to start the mile out a tad slower and work my way into my pace. When you start your workout, remember that finishing the entire workout is the goal. I would rather see you pull back on the pace a little and FINISH then go out too fast and quit before the workout is over.

Here’s your workout:

  • 2 mile warm up
  • 4-5 mile repeats at 10K pace
  • 1-2 mile cool down

If you aren’t sure about your pace for this workout, please reach out to me and let’s chat. Running the wrong pace for your speed work will result in a less effective workout and fewer gains as you move forward in your training. It doesn’t matter if you haven’t ran a 5K or a 10K recently, we can figure out the proper pace you should be running with other info like your current long run pace.

Day 27 “how to” videos:

Hip Extension with Stability Ball – Lye on your back (supine) with your heels on a stability ball hands flat on the floor at your sides. Digging your heels into the ball lift your hips off the ground until they are in line with your torso and legs. Hold for a count and return to the starting position.

Bird Dog – You can do this exercises by just holding the position and coming back to the start or touching your elbow to your knee as you see in the video.

Kickback with Resistance Band –  Think of a standing donkey kick just with a resistance band to make it a little more challenging.

Dumbbell Clocker Shoulder Raise (Around the World)

Forearm Planks – Keep working with the basic plank from your knees until you are strong enough to come up onto your feet then hold and repeat!

September Challenge: For those of you who know you are due for September, you can click here and get your dues in. If you aren’t sure, that’s ok I will post again later in the week and tag everyone who is due. PLEASE use “friends and family” when you pay to avoid fees!

It is up to YOU to make it happen this week. Only YOU can….

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August – Days 25 & 26: Chase Your Runner’s High

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Long runs are here! We talked a little about planning ahead to make sure your long run happens and feels good…what did you decide? How did you plan out your long run so you can get it done and enjoy the rest of your weekend?

Thursday’s post talked about different ways we could train ourselves to become more effective in the morning hours. This 2017 Runner’s World article I found is a fun read and a good follow up to so I wanted to share. Hope you enjoy it and find some inspiration to get your long run clothes laid out, plan your route, and have a great morning long run!

4 Things I Discovered After Forcing Myself to Run Every Morning

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I can’t decide yet what to wear for 18 tomorrow so I set out a few options. I’ll go with whatever feels right at 3:30a…

Right now, it’s just after 7p and I start with Jess and Amiee at 4:30a so, like the true old lady runner I am, I will be in bed with lights out by 9!

Hope you all have fabulous weekends full of smiles for miles!

Links for stretching and yoga options for the weekend are below. Whatever you’re doing, take pics for us and don’t forget your active recovery after your long run or race. Seriously, staying active…getting moving the day after our long runs and races, keeps the DOMS away!

Active Recovery

Active recovery is just like it sounds, it’s getting your butt off the couch and moving. Sometimes the best treatment is actually more running. It’s usually pretty painful to start, but after a few minutes, when the blood gets flowing and the muscles get warmed up, it feels a bit better. When you’re really sore from running, walk instead. We always feel a bit better (muscle soreness-wise anyway) after the first 10 to 15 minutes. Up until then, we are stiff and every little movement hurts. Once we get going, our legs loosened up and feet much better! Active recovery makes the next couple days so much more bearable and if you’ve got more running coming the following week, it makes those runs incredibly more comfortable. Instead of missing a run because we’re sore and tired, 2 days after a long run we’re ready to go again!

In the first few miles of our long runs…and the first 10-15 minutes of our active recovery, we feel like dying, but then we feel reborn. Let’s chase that runners high Crew!

**With extreme muscle damage, active recovery can be too much. If you feel pain other than soreness, it can mean that the muscles are not ready yet. Rest, ice, compression, elevation….and roll and stretch!

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August – Day 24: Oh Yeah…It’s Friday!

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I’m ready for a nice easy long run. Who’s with me? How far are you going this weekend? Hope you’re planning ahead so you know how you will get those miles in. Lack of planning makes it easy to put it off. Then time starts to slip away, running buddies makes other plans, or maybe they get it done without you.

Planning ahead helps us get a pre-run meal, it reminds us to start hydrating in advance, and laying out our clothes and gear makes getting out the door on time easier!

Maybe you can think about your plans while doing Friday’s workout! Multi-tasking at it’s finest. 🙂

Get your Friday workout in, think about your long run plan then let us know what your plan is so we can help keep you accountable.

YEAH for Friday and HOORAY for the weekend! Let’s GETTTT ITTTT Crew!

Day 24 Exercises: 3 Sets of 10 (“how to” videos below) 

  • Figure 8 with Twist
  • Sumo Squat with Side Bend
  • High Side Leg Raise
  • Standing Dirty Dog
  • Wall Sit & Plank (3 x :60)

Day 24 “how to” videos:

Figure 8 with Twist – Can also be done with a single dumbbell just hold one end in each hand

Sumo Squat with Side Bend – Love the addition of the small weights here

High Side Leg Raise

Standing Dirty Dog – similar to a fire hydrant but standing!


Wall Sit

August – Day 23: Rise and Shine!

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Morning time just became your new best friend!

Whether you love it or hate it, using those early morning hours before work might just be the key to a successful and healthy lifestyle!

Rising early is a common trait found in many CEOs, government officials, and other influential people.

Margaret Thatcher was up every day at 5 a.m.; Frank Lloyd Wright at 4 am and Robert Iger, the CEO of Disney wakes at 4:30am!


I know what you’re thinking…I used to have the same thoughts – you do your best work at night. Not really…

According to Inc. Magazine, “morning people have been found to be more proactive and more productive and the health benefits for those with a life before work go on and on and on.”

Here are 5 of the things successful people do before 8 am.

1. Exercise. Most people that get in a daily workout, work out in the morning! Whether it’s an early morning run, a yoga session or some strength work to wake us up and fire up our muscles, exercising before work gives us a boost of energy and that well deserved sense of accomplishment. Anyone can tackle a pile of paperwork after some leg and core work! Morning workouts also eliminate the possibility of flaking out after a long day at work. If you aren’t bright eyed and bushy tailed for a 5 am jog, try waking up 15 minutes early for your Quick Core Workout and some stretching. It’ll help wake up your body, your mind and get you ready to table your day.

2. Map Out Your Day. Maximize your potential by mapping out your schedule for the day. Making a list with your goals and “to dos” allows for some uninterrupted problem solving time which can help you fit it all in. The quiet, early morning hours can be a time of reflection which helps when prioritizing our activities. While planning, you can even prioritize some mental health time. Pre-scheduling a 10 minute break after a long or stressful meeting for a quick walk around the block or a moment of meditation can make all the difference in your focus and well being. If you’re trying to eat healthy, plan ahead for some extra time in the the evening to pack nutritious snacks to bring to work the next day.

3. Eat a Healthy Breakfast. Rushing out the door with a cup of coffee and an empty stomach can sabotage your whole day. As you sit down at your desk, you’re already thinking about the taco truck that sets up camp outside your office. Instead, take a few extra minutes in the morning to fuel your body for the tasks ahead. Starting the day properly fueled will keep your mind on what’s at hand and not your growling stomach.

4. Visualization. We talk about our physical health a lot…so much so that sometimes our our mental health gets overlooked. The morning hours are the perfect time to spend some quiet time inside your mind meditating or visualizing. Visualize the day ahead of you, focusing on the successes you will have and the things you will get done. Even just a minute of visualization and positive thinking can help improve your mood and outlook on your work load for the day.

5. Get the “not fun” stuff done. We all have that one item on our to do list that we dread. It looms over you all day (or all week) until we finally suck it up and do it…rushed and frazzled. Procrastinating is easy to do, but it makes us crazy. Instead, get up and do that least desirable task on your list first thing. Instead of dreading it from your first cup  coffee through your lunch break, get it done and out of the way. The morning is usually the time when you are more well rested and energy levels are up making us more well equipped to handle difficult projects. And look at it this way, your day will get progressively easier, not the other way around. By the time your work day is ending, you’re winding down with only the easier to dos left you’re heading into your free time more relaxed which means more free time with family and an earlier bedtime, giving you the opportunity for another productive day!

Thursday Workout

Tuesdays and Thursdays are my favorite workout days this month. I really like these compound exercises because we’re working on more than one muscle group at a time which maximizes our time and energy. These moves are quick and effective and getting up early and getting them done will give you the boost you need to have a great day and will open up more time for other stuff later. If you’re not a morning person, you can be! It takes a little getting used to but once you have a new routine going you will LOVE your early morning workouts!

Day 23 Plan:

  • Quick Morning Workout & Coffee Break Workout
  • Thirsty Thursdays – Grab your water and keep it next to you ALL DAY LONG!
  • Day 23 exercises (listed below) – 3 sets of 10
  • Plan Ahead for long runs!

Quick Morning Workout & Coffee Break Workout

Day 23 exercises:

  • Straight Leg Kicks
  • Metabolic Up and Downs
  • Standing Rainbow
  • Reverse Crunch on Stability Ball
  • Plank – 3 x :60

Day 23 “how to” videos:

Straight Leg Kicks

Metabolic Up and Downs (with or without weights)

Standing Rainbow

Reverse Crunch


August – Day 21: Tuesday TURN UP!

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The best day to work out is Tuesday!

Why is Tuesday the best day of the week to workout?

“According to a ClassPass nationwide survey of nearly 21 million workout reservations, no matter who you are or where you live in the country, Tuesday is the most popular day of the week to exercise — the day you actually are willing yourself to sweat.”

Exercise physiologist and celebrity trainer Michelle Lovitt says, “On Monday, people are generally sluggish, and recovering from lack of sleep or overindulgences during the weekend. They go through the day’s activities lacking motivation.”

Of course, the #CoreCrew always works out on Mondays! 😉 But this sluggishness might mean that leg day or that nice easy jog we swore we would do isn’t going to happen or isn’t going to be as strong as we wanted. Hopefully, thanks to a bit of remorse over the weekend shenanigans, we’re also likely to spend Mondays ordering salads, chugging water and feeling bad for the weekends bad choices.

On Mondays, a good night’s sleep is typically better than on Sunday when we’re anxious about the week and and our nutrition and hydration tend to be back on track too. We wake up Tuesday morning and our will to work out is at its highest point. With lots of energy, proper hydration and fuel, our workouts are stronger and more focused.

All of a sudden, our boring old Tuesdays become our most grueling and most effective workout session of the week!

Since Tuesday is the best day of the week to workout we’re switching up our Quick Workout and throwing in something a little different today…and I read somewhere this workout is…

The Best Dang Tuesday Workout!

Do three rounds of the following exercises without pausing between rounds.

  • 25 jumping jacks
  • 30 seconds high knees
  • 30 seconds butt kicks
  • 25 walking lunges
  • 10 push-ups
  • 10 air squats (pause for two seconds at the bottom)

The rest of Tuesday’s workout is below. Turn it up Crew!

Day 21 exercises: 3 sets of 20 (“how to” videos below)

  • Goblet (Low) Squats
  • Donkey Kick + Fire Hydrant
  • Clams
  • Single Leg Bridge
  • Wall Sit (3 x :45)

Speed Work: In case you missed it, click here for Monday’s post and scroll down for this week’s speed work.

Day 21 “how to” videos:

Goblet/Low Squats (“butt to the ground”)

Donkey Kick + Fire Hydrant – We’ve done both of these moves many times…now we’re just putting them together to make it one killer move!

Clams – You know this exercise…keep your feet and toes together and if you want a little additional challenge lift your feet off the floor just like in the Clam Video Workout we all love.

Single Leg Bridge – Great exercise for our Core, Back, Glutes, Hips and Legs!

Wall Sit – Three separate times at least :30 each with tight squeeze at the end!

August – Day 20: Confidence Makes Us Glow!

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Working out is like a Swiss army knife for our well-being. Like a Swiss Army Knife, exercising is a tool that does so many amazing things for our body, which then impacts how we carry ourselves, giving us the confidence we need to be who we need to be for the important people in our lives. When we have a little confidence boost going into a tough day at the office or a hectic day around the house, we’re able to shine and glow…making challenges look effortless.

According to a recent study published in Health Psychology, when we’re having an off day or just need a little extra umph, our best option is is to is to amp it up and get moving! Getting sweaty strengthens our feelings of control and ultimately, our self-confidence.

What are some other ways working out is a huge confidence booster?

1. Working out gives us a sense of accomplishment

Few things are more refreshing than making our way through an intense, invigorating workout! The sense of pride that comes with completing a workout that pushes our boundaries is hard to describe. When you look back on that first try and compare that to where you are now, you can’t help but feel proud!

2. Working out enhances our well-being

Exercise gives us a boost of endorphins that help to relieve stress and strengthen our immune system. Working out becomes an anchor of sorts because no matter how hectic our day, it’s the ultimate “me time” activity we depend on. Having that consistent activity to look forward to is always a confidence booster. So when we’re making excuses…we’re only cheating ourself. Why cheat ourself out of our “me time” when that is likely the one thing that keeps us productive and sane?

3. Working out makes us more productive!

My favorite thing about working out is how it clears my mind and helps me conquer my day with ease. It gives me the energy to face the day with confidence. Becoming aware of our strengths and limitations and how we’re going to use them puts a limit on any personal or professional fears that might be holding us back.

4. Working out changes the way we face challenges

The more we suck at a workout, the more it becomes a challenge. If you’re like me, we have to keep doing that workout until we master it. This attitude will trickl into everything we do, and we feel more confident in our ability to tackle any kind of challenges that show up on our plate.

5. Working out improves our posture

When we feel stressed out, we have a tendency to hunch over protectively, when in fact we’re doing more harm to our body than good. Poor posture leads to improper blood flow and organ compression. Working out strengthens our posture, keeps our body aligned, and makes us feel more energized!

Handling our stress in a way that doesn’t negatively impact our body is one of the top ways to become a fiercely confident person! Working out goes hand-in-hand with that goal. When we trust in our own ability to bring it, everyone will. That confidence makes us glow…and everyone can see it.

Ready to get your GLOW on? It’s Monday Crew let’s start the week off right with a killer workout to boost our confidence and give us that healthy glow that shows the world we are ready to BRING IT!

Day 20 exercises:

  • Quick Core Workout & Coffee Break Workout (see below)
  • Day 20 exercises
  • Bonus – Nike/Runners World Arm Strength
  • Plan ahead for Speed Work (this week’s speed work listed below)

Quick Core Workout & Coffee Break Workout


Day 20 exercises: 3 sets of 10 (“how to” videos below)

  • Hip Extension w/ Stability Ball
  • Bird Dog
  • Kickback with Resistance Band
  • Dumbbell Clocker Shoulder Raise
  • Plank 3 x :60 (moving up to :60 planks this week!)

Nike/Runners World Arm Strength Workout – (<<<< Click link) This is a longer workout but we are only doing the arms portion. Fast forward through the beginning to the 2nd part of the workout…unless of course you want to do the whole thing! 😉

Speed Work:

This weeks speed work is back to basics with 800s. This workout is for those who are looking to gain confidence, increased aerobic capacity, increased leg turnover, and a fun speed workout. The number of repeats you will do depends on your fitness level and the distance you are training for.

The workout:

  • 1-2 mile warm up
  • 2-10 x 800 meters (half mile repeats) @ 5K-10K pace with 2:00 rest in between intervals
  • 1-2 mile cool down

How to decide how many repeats to do? It depends on where you’re at in your training and fitness and what distance race you are training for.

Beginning runner to 5K: 2-4 x 800 – This will give you 1-2 miles of speed work. If this is your first time doing speed work, give it a go with 2 1/2 mile repeats for a total of 1 mile of speed work. This is a way to dip your toe in without too much anxiety over starting the workout. If you’re working on a 5K race, go for at least 4 800s for a total of 2 miles.

10K-15K: As you get farther into your training you want to turn up the volume a little. Since the race distance is longer, you’ll need to be ready to push harder for longer so putting some distance into your speed work is key to being ready. Go for 4-6 800s for a total of 2-3 miles.

Half Marathon: If you’re training for a half, you’re already used to longer distances so its time to put that endurance to the test. Start out closer to 10K pace and work your way down to 5K pace towards your final interval. Go for 6-8 800s for a total of 3-4 miles.

Marathon: If you are training for a marathon, you MUST be ready to go the distance. At the same time, speed is not as important. I would rather see you do more intervals at a slightly slower pace and FINISH the whole workout. Think 10K pace and hold strong till the end! Go for 8-10 800s for a total of 4-5 miles at a consistent “tough” pace.

Day 20 “how to” videos:

Hip Extension with Stability Ball – Lye on your back (supine) with your heels on a stability ball hands flat on the floor at your sides. Digging your heels into the ball lift your hips off the ground until they are in line with your torso and legs. Hold for a count and return to the starting position.

Bird Dog – You can do this exercises by just holding the position and coming back to the start or touching your elbow to your knee as you see in the video.

Kickback with Resistance Band –  Think of a standing donkey kick just with a resistance band to make it a little more challenging.

Dumbbell Clocker Shoulder Raise (Around the World)

Forearm Planks – Keep working with the basic plank from your knees until you are strong enough to come up onto your feet then hold and repeat!