July – Day 17: Hips, Glutes & Hills!

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We all know the importance of strong hips and glutes….if you’re new or have been ignoring these areas and wondering why your hips or knees ache, then it’s time to join the glute camp and build strength in these areas!

Hip and glute specific exercises are great and will help us avoid injuries and run stronger, but did you know that hill workouts are also a great way to build strength in these areas while we do what we love most…run!

Running hills is the perfect compliment to our strength routines, but please don’t think that if you do hill workouts you can skip your exercises. Yes, we still need to do both, that’s why hill running is complimentary not in replace of… moving on! 🙂

As promised, since Monday’s workout was longer, our Tuesday workout is shorter this week at only 10 minutes. But if you have a few extra minutes, the bonus is awesome and one I have been doing everyday! Don’t forget your wall sit and plank and you’re done!

Day 17 exercises:

  • Fitness Blender Glute and Thigh Routine – 10 min
  • Wall Sit – :60
  • Plank – :60
  • Bonus – Clam Video Workout – 2.5 min per leg

Fitness Blender Glute and Thigh Routine:

Bonus – Clam Video Workout: I am loving this short routine and I hope you will try it. Save it and throw it in whenever you have a few extra minutes or you’re just laying around watching TV. I’ve been loving this after a tough workout too because I feel like it gives me a good stretch and loosens me up too.

Speed Work or Strength?

Y’all know I’ve been listening to the Strength Runner podcast with Jason Fitzgerald and he has a short episode that I listened to recently that cover the importance of hill workouts, when these workouts should be done and who should run these types of workouts.

Spoiler alter — the “who” is EVERYONE! Every runner stands to benefit from the power, speed, and strength gained from structured hill workouts. (That means me too so I need to find hills more often or bite the bullet and get on my treadmill!)

“Hill workouts are the unsung hero of speed work. Any runner can do them – and every runner will benefit.” – Jason Fitzgerald

Hill workouts are hard and unpleasant. They challenge your endurance, speed, and strength. There’s no other workout like running hills and that’s just why they’re so valuable.

Running uphill (against gravity) stresses your body in a unique way that you can’t mimic on flat land. That stress results in some fantastic adaptations and benefits:

  • There’s less impact running uphill so it’s easier on your joints and connective tissues
  • Hills “force” you to run with better form, reinforcing a more efficient stride
  • Running up steep grades builds power more safely than running fast on flat terrain
  • Hills provide the most specific strength work runners could ask for
  • Hill workouts build strength, speed, endurance, VO2 Max, and every other metric runners care about!

Speed Work Options: This week we have some options. I live in flat Florida so the only way to get in hill work is to run bridges or get on the treadmill. If your situation is similar and you can’t get to a hill to get in this wokrout, then do the same tempo workout we did last week and plan ahead to try one of these hill workouts next week. I plan on doing the long rep hill workout on Tuesday and the 25 minute tempo workout on Wednesday. You can do both of these workouts close together since the long hill workout is not at top speed but instead just helping you build an aerobic base. Just make sure you roll and stretch in between these workouts and that you feel good going into the next day before you attempt the tempo again.

If you nailed the tempo workout last week and you feel good about it, stretch out the middle tempo portion and make it a 25 minute tempo instead of a 20 minute tempo. See the 20 minute workout laid out in my Garmin screen shot below.

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Option #2: If you have a good hill to run close by or a treadmill you can use then try one of the hill workouts below. Decide which workout to do based on where you are in your training cycle. If you are working towards a fall race, you are in the beginning of your training cycle and you should do the Long Hill workout (workout #2). This workout is good for building your endurance base and increasing strength.

If you have a race coming up and you want to build some power and speed that will translate into better performance sooner, then do the Short Reps workout (workout #1).

Hill Workout #1: Short Reps

Short hill repetitions are the traditional workout that most of us think of when we envision a hill workout. They’re usually 60-90 seconds in length with a jog down recovery (you turn around at the end of the rep and run easy down to the bottom before turning around to start again) done at about 3k-10k pace on a 4-7% grade hill. In other words, they’re short and fast!

These are classic VO2 Max workouts which help the body increase its ability to deliver and process oxygen to hard-working muscles. There’s also a significant strength aspect, making this a great workout for those who struggle with injuries.

Here are a couple examples of short rep hill workouts:

  • 10 x 90sec hills at 5k Pace
  • 8 x 60sec hills at 3k Pace

An example of how to set up this workout on your Garmin

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Hill Workout #2: Long Reps

These types of hill workouts can be used for a variety of reasons:

  1. Early strength-building during the base phase of training
  2. A type of tempo workout (if the pace is kept under control)
  3. A replacement for shorter hill reps if an easier day is needed

Since a slower, but longer hill workout like this is more aerobic, it’s best used in the earlier phases of training. An example of this workout is running:

  •  5 x 3 min hills @ half marathon pace with a jog down recovery. It will be tempting to run down hill to fast especially after a minute or so of cooling down but keep it super easy. If you’re speeding back up slow to a walk so you bring your heart rate down before you turn around and go back up!

An example of how to set up this workout on your Garmin

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As you can see, the long hill workout is at an easier pace, while the short rep workout is half the time but at a much harder effort. “How” you do these workouts and “when” you do these workouts is key to seeing the results you want on race day so read through the options again and think about which one is best for you depending on where you are in your training. Don’t have a race your working towards? Do the long hill workout and focus on improving your base endurance.

If you don’t have a Garmin or maybe just aren’t into tracking everything, you can do these workouts without the data or alerts, just do a 1-2 mile warm up then set up a run/walk interval timer for each segment. Remember to keep your recovery walk or jog nice and easy to bring your heart rate back down and be ready to go back up again!

Tuesday “to do” list:

  • Fitness Blender Glute and Hips Workout
  • :60 Plank
  • :60 Wall Sit
  • Bonus – Clam Video Workout
  • Plan your speed work – when will you do it and which workout will you do. Plan to have enough time to get through the workout while taking the appropriate rest intervals If you are short on time, rushing and do not take the enough rest you are not getting the same benefits from these workouts.
  • Plank a hill workout for later in the week or next week if you’re not able to get it in this week

We’ve all got goals. They might be running goals or more general fitness goals. No matter what our goals are, it’s little thing we do that get us closer to reaching them. Those little extra strength exercises. throwing in a tough hill or speed work out, planning ahead to ensure you have enough sleep, are well hydrated and have the proper nutrition, all these little things help us get closer. Scary to go after something you want when it isn’t the easy road…scary but exciting! Let’s go out and crush some goals Crew!

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Days 14 & 15: Aim for the 11th Mile

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When we head out for out for our long run with a certain distance in mind, our brain only considers that distance so as we get closer we start to get tired…mentally and physically. So what would happen if we train our brain to think past where we need to go? What if we aim for more?

If you have 10 miles on your schedule for this weekend, but you tell your brain that you’re going 11, then when mile 10 comes you’re still mentally prepared for 11 but you’re actually done! A little brain trick that can make a big difference.

Think about it…if you’re prepared to go 10 miles, then mid run your coach says you have to do 11, that 1 extra mile seems so far… It’s only one more mile and your legs can handle it but your brain says no.

Try it. Trick your brain into being ready for more. Then stop when you hit your goal and see if it makes a difference. I think you’ll be surprised!

Don’t forget your your warm up drills and post run self love!

Day 14 exercises: Long Run

  • Pre-run Warm up – Hip Hurdles, Leg Swings & Lunge Matrix
  • Long Run
  • :60 Plank
  • :60 Wall Sit
  • Legs up the Wall (5-15 minutes)
  • Roll
  • Stretch! – 7 Key Stretches for Runners

Day 15 exercises: Active Recovery

  • :60 Plank
  • :60 Wall Sit
  • Active Recovery – Short run, walk, bike ride, swim, playing outside with the kids
  • Yoga for Runners – links below
  1. Yoga for Runners – “Unknot Yourself”
  2. Yoga for Runners – “Tight Hips & Legs”
  3. Yoga Poses for Runners

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July – Day 10: Back to Basics + a Bonus Burner!

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We’re not dancers attempting the grande jete or a pirouette, but we can apply the the same principles. Let’s face it, they might not be fun but the “basics” are a tried and true way to get stronger in the most specific way runners need the most.

Today’s workout is back to the basics with a simple, effective full body strength routine specific to a runner’s needs.

What are the best strength exercises for runners?

According to Jason Fitzgerald, a 2:39 marathoner, USATF-certified coach, and author of the #1 selling running book on Amazon Running for Health & Happiness, the best strength exercises for runners have two characteristics:

  • They prevent injuries by focusing on the specific needs of runners (hip and glute strength)
  • They are compound, multi-joint movements like squats (the machines in the gym do NOT count)

Here is a list of the best strength exercises for runners:

  • Squat
  • Lunge
  • Push-up
  • Plank

Notice anything about these exercises? They’re simple, basic movements that all runners should be able to do. We can do squats and push ups by ourselves, but it’s easier to follow along with someone else and push through the workout together. That’s exactly what we’re going to do today! When you’re done with the basics, give yourself another 10 minutes to make that booty burn! Just a little extra hip and glute work. You got this!

Day 10 exercises:

  • Follow Along Running Strength Workout
  • Plank – :60
  • Wall Sit – :60
  • Bonus – Donkey Kick Workout

Follow Along Running Strength Workout

Bonus: Donkey Kick Workout – You read it…the most important area for runners to build strength in is our hips and glutes. Today’s workout had some of this, but we can always do a little bit more. If you have the time today, this 10 minute donkey kick workout is a great way to fire up those glutes just a little bit more!


Speed Work: Tempo Run

After a few tough weeks of speed work ladders, we’re switching it up and again, going back to the basics with a simple tempo run. Even though it is simple, a lot of people get confused when talking about tempo runs. In fact, the term gets thrown around a lot and the way it’s used most of the time is incorrect.

The term “tempo run” was popularized by Jack Daniels, Ph.D., about a decade ago. Daniels defined a tempo run as: “A tempo run is nothing more than 20 minutes of steady running at threshold pace.” Without getting too technical, threshold pace is the effort level just below which the body’s ability to clear lactate, a by-product of carbohydrate metabolism, can no longer keep up with lactate production. Daniels states that this pace is, for most people, about 25 to 30 seconds per mile slower than current 5K race pace.

The “tempo run” does not include your warm up and cool down. Tempo is the 20 minutes inside the run where you hold that steady pace (:25 – :30 slower than current 5K pace). So if someone says they did a 3 miles tempo run, and their entire run was 3 miles then they did not do a tempo run. They might’ve had some great negative splits, or an even steady pace for 3 miles, but it is not a tempo run.

Here’s the workout:

  1. Easy warm up for 1-2 miles (don’t skimp on your warm up. Remember you have 20 minutes at tempo pace coming up)
  2. 3-4x Strides (If you’re still not sure about strides or missed last weeks posts about them, let me know and I will tag you in the videos)
  3. 20 minute tempo run @ :25 – :30 slower than your current 5K race pace or :10 faster than goal marathon pace. The goal here is to keep the 20 minutes very steady and consistent. You don’t want the first mile 20 or 30 seconds faster or slower than your 2nd or 3rd mile.
  4. Easy cool down for 1-2 miles

If you are a run/walker (like me) this is the day to let go of the walk breaks and just run. 20 minutes….you can do this! If you need to back off the pace to get in the full 20 minute workout, back off just a little bit. But challenge yourself…don’t give in too easily to backing off.

Remember, the one real requirement of tempo running is that you stick to a steady, specific, planned pace.

Another reminder, if you are running less than 20-25 miles a week, this is your one chance to go faster than your easy pace so have fun with it and give it your all!

Questions? Please ask!

Back to basics today Crew. Don’t make it harder then it needs to be. Make a plan to get it done then knock it out and have a great Tuesday!

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July – Days 7 & 8: The Long Run

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There are many benefits that come with a having consistent long run in our training arsenal. Most runners would like to be faster, especially at the shorter distances. The speed we need is built upon a solid foundation of endurance so our speed won’t be fully realized until we conquer the long run. For that reason, getting in a longer run consistently (every week) is one of the most effective training strategies for getting faster!

But what exactly is a “long run?”

A long run is the longest run of the week. For some runners, that might be 3-5 miles. For others, it might be 15+ miles. It depends on your goals, your fitness level and your willingness to surrender a chunk of time to running.

No matter what type of runner (newbie, mid range distance, marathoner, trail runner, or veteran with a long history of miles logged), the long run is still a staple workout.

You shouldn’t be surprised that I think every runner should get in a long run almost every week. Some long runs are shorter than others. We don’t have to run double digits every weekend to get in our long run. Consider running for time rather than miles on the weekend. So if you run for 30-45 a couple times a week, your long run can be 60-70 minutes. If you for an hour a couple times a week, go for 90 minutes on Saturday or Sunday.

So what are these numerous benefits to running long?

  1. Create denser capillary networks – With more capillaries surrounding your hard-working muscles, your body can deliver more oxygen and work harder.
  2. Build resiliency and mental toughness – Particularly for long races of half marathon or beyond, the long run is the most specific mental preparation you’ll get before the race. Psychological fatigue is real!
  3. Improve mechanics – The long run helps us make our running form more efficient. Muscles learn through practice and your stride will improve through consistent long runs.
  4. Increase the efficiency of fuel – LR’s teach the body to use a higher percentage of fat as fuel rather than stored glycogen, while also teaching the body to store more glycogen
  5. Build stronger muscles. Running for prolonged periods increases the strength of the leg muscles and connective tissues, but also those of the respiratory system.
  6. Makes us faster! – With more endurance you’ll be able to hold a certain pace for a longer period of time.

Distance runners should view the long run as an important part of our training plan. But no matter if you’re training for a fast 1 mile race, or an ultra marathon, your long run should be on your calendar every week.

Consider this, Nick Willis, a world class miler and Olympic medalist in the 1500 meters (.93 mile) averages about 20 miles for his long run each week. Recently he said,

“My best piece of coaching advice… is to get your long run in every week. People are always trying to challenge that and come up with new ideas but I’ve always felt I needed to stick to this tradition.

It has carried me through even when I have been doubtful about some other training mechanisms I’ve had. The long run has proved the tried and trusted piece of the puzzle.”

It’s the weekend and for most of us, that means it’s time for long runs! Are you ready to lace up and get moving? Do you have a plan and maybe some friends to run with? Or maybe you’re racing like Amanda King at her favorite half in Michigan? Go Amanda! Tell us your plans so we can cheer you on!

Remember this schedule is just a guideline on some best practices but the days can move around to fit in with your schedule and family life. If you run long on Sunday then just make sure you do some active recovery on Monday.

Day 7 exercises: Long Run

  • Pre-run Warm up – Hip Hurdles, Leg Swings & Lunge Matrix
  • Long Run
  • :60 Plank
  • :60 Wall Sit
  • Legs up the Wall (5-15 minutes)
  • Roll
  • Stretch! – 7 Key Stretches for Runners

Day 8 exercises: Active Recovery

  • :60 Plank
  • :60 Wall Sit
  • Active Recovery – Short run, walk, bike ride, swim, playing outside with the kids
  • Yoga for Runners – links below
  1. Yoga for Runners – “Unknot Yourself”
  2. Yoga for Runners – “Tight Hips & Legs”
  3. Yoga Poses for Runners

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June – Day 6: No Crunches!

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Who actually likes doing crunches? They’re so tedious and not fun at all. Instead of a bunch of crunches, today’s standing ab routine works out entire core while never having to lay down and do a single crunch!

Doing the same exercises over and over isn’t the best way to make progress so doing a bunch of daily crunches isn’t the way to go. Our body gets used to exercises and becomes more efficient at them so their usefulness wears off. Instead, we should do a variety of exercises that target our rectus abdominis, our obliques and our transverse abdominis.

We also need to remember that while flat abs look good it’s not the only reason we work our core. A strong core supports our spine and helps us have good posture which leads to stronger running, less pain in our backs and overall better health and stability.

Today’s workout might not seem that tough but you will feel it in your core so let’s get to work!

 

Day 6 exercises:

  • Fitness Blender – Crunches Abs Workout
  • Plank :60
  • Wall Sit :60

Bonus: Round 2 – Do this crunches ab workout a 2nd time through for a killer core burn!

When you are done make sure you are planning for your long runs and with planning comes hydration, rolling & stretching, meal preparation and getting some rest!

Happy Friday Crew!

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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.

five-minute-plank


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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Days 29 & 30: Long Runs + “Stuff”

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Every weekend we go long (long being relative to where you’re at in your training) but sometimes the same long run every weekend can get boring. Just like our weekday runs and our strength training, it’s a good idea to switch things up a bit to keep your long runs fun, engaging and beneficial to our training and fitness.

How do we make our same old long run a little different? Add some “stuff” to it!

The long run is a rite of passage for runners. Even runners training for a 5K should include this staple workout as part of their weekly training schedule. If everybody is doing it and it has stuck around this long, it obviously has merit, but if your long runs are getting boring or tedious…if you don’t feel like you’re getting anything out of running the same old easy paced long run, it’s probably time to throw in something new.

Long runs are no different than any other workout. In order to continually adapt, the stimulus has to be slightly altered. In a set of repeats on the track, we might decrease the rest, increase the pace, or increase the length of the repetitions. For our long runs, we typically run our easy pace…over and over again. The good news is that there are ways we can get more out of our long runs. How? By adding “stuff” to our long run.

“Stuff” refers to adding strides, surges, pickups, or progressions to the typical easy or steady long run. The goal is to change the stimulus ever so slightly. By adding in some faster running toward the end of the long run, you force recruitment of muscle fibers that generally are never trained at an easy or steady pace. By slightly changing which muscle fibers are recruited, you now train those “harder to recruit” fast twitch fibers under aerobic conditions, therefore increasing their endurance.


****If you are still working up to longer distances on the weekend, stick with the “long slow distance” mentality. Keep working on adding easy miles to your routine until those miles feel “easy” and you are confident about the distance. How long is long enough? That depends on your goals.

If you are training for a:

  • 5K – 5-6 mile long run
  • 10K – 8-9 miles
  • Half Marathon – 12-14 miles
  • Marathon – If you are training for your first marathon, you probably want to stick with long slow distance. If you feel like you would like some additional “stuff” to do during your long runs, reach out to me and let’s talk about it.

Once you are confident with your long run distance, it’s time to add in the “stuff”

Strides: Strides are an easy way to get a little more bang for your buck during the long run without adding much undue fatigue. They work by changing the muscle fiber recruitment slightly, and can prevent the post-long run flatness that often occurs. This happens because the faster segments change the tension in the muscles and leave you with some “pop” in your legs instead of staleness. Strides should be done immediately after the completion of the long run and should include four to ten by 100-meter runs in length at about your 10K race pace. Three to four strides at the end of a long run will teach you how to pick up speed at the end of your long run, and will train those fast twitch to perform under pressure.

Surges: Surges should be done during the last three to four miles of the long run and should include segments where you pick it up to around 10K race pace and then back off to your easy pace for a short segment. Try running five 30-second surges with two minutes of easy running between reps and work your way up progressively to where you’re doing 8-10 x 60-second surges with 2-3 minutes recovery in between.  This should not be a taxing workout, but instead a comfortable surge that lets the legs loosen up a little bit.


Pickups and progressions are two slightly more challenging options for adding some spice to your long run. The goal of these runs is to press the pace down so that the body gets used to increasing speed, increasing the aerobic demand, and recruiting muscle fibers when glycogen levels are getting progressively lower at the end of the long run.

We want to training muscle fibers that aren’t normally trained aerobically and triggering the body to become more efficient with using up its glycogen stores.

Pickups: Pickups should be introduced in small doses. Start by picking up the pace to marathon race effort or slightly faster during the last 5 minutes of your long run. Every few weeks, increase the length of the pickup by 5 minutes until you get to the point where the last 20 minutes of your long run is done at a quicker pace.

Progression: Progression long runs should have a gradual approach. Instead of spending the last bit of your long run making a sudden change in speed, spread that speed increase out over a longer distance. Start with a gradual progression over the last quarter of your long run (the last 2 miles of a 10 mile run, or the last 4 miles of a 16 mile run) and gradually increase that until the last half of your long run is spent gradually ratcheting down the speed. Think negative splits, with the last half of your long run being faster than the first half.

The goal for pickups and progression is the same…get down to just faster than your race pace by the end of the run.


Anytime you add new workouts to your regime, it’s important to do so gradually! Keep your easy long run in the rotation, but start adding some “stuff” to it every other week. By adding strides, surges, pickups and progressions to your long run, you’re increasing the amount of stimuli your body has to deal with and adapt to.

What will your long run look like this weekend? Will you keep it nice and steady with some long slow distance? Or is it time to add some “stuff” and take your long run up a notch?

Day 29 exercises: Long Run + :60 Wall Sit + 7 Key Stretches for Runners 

Day 20 exercises: Active Recovery / Yoga for Runners

Find your inner tiger and plan to go long!

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Day 26: Healthy Hump Day!

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After an easy Tuesday, it’s time to pump it up for a heathy hump day! Who’s ready to get sweaty with me?

Wednesday’s are great for speed work so if you haven’t gotten it in yet, today is perfect! Lots to do and so little time so let’s get to it!

I totally forgot that I bumped up our reps to 20 for each set on Wednesdays. This is because these moves are super quick and not high on the difficulty level so 20 reps in doable for everyone. 2-3 sets of 20….let’s do this!

Quick Morning Workout: Love how everyone is keeping up with the QMW this month. I’m on the hunt for a different version for August so send one over if you find one you like!

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Check in – Negative Pull Ups and July Miles: Would love to hear how the negative pull ups and your July miles are going. Are you close to your monthly goal? I never did get a pull up bar…might have to do this one over again in August. 🙂

Day 26 exercises: 2-3 Sets of 20

  • Weighted Russian Twists
  • Rope Climbers with or without weight
  • Dumbbell Side Bends (slowly)
  • 1 Bird Dog Plank – :60 total (break into smaller segments to get to :60 if needed)

Bonus: #FitnessToGo – I find these lists easy to follow and quick to get through. 1 round would be fantastic but 2 would be AWESOME!!

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Speed Work: This week’s speed work is “Broken Miles”. Check out Monday’s post and scroll down for the info on how to make these happen, and how fast you should be running each set.


Day 26 “how to” videos:

Weighted Russian Twists: We’ve done these tons of times but if you’re new to Russian Twists you can be them without weights. Keep your core in tight and keep those feet off the ground!

Rope Climbers: Rope Climb Crunches makes crunching more fun, more exciting and more effective. This ab exercise works not only your upper abs but your obliques as well thanks to the torso twisting motion. As a result it is an incredible abdominal burner.

Dumbbell Side Bends (Slowly): Nice and slowly, contract those obliques!

Bird Dog Plank: This is a tough plank so if you’re still new to planking, please hold a regular plank until you’ve mastered that move and can hold it strong for a full :60. If you are trying this plank today, shift back and forth between right and left arm/leg for the :60.

Day 24: Total Body Cardio

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It’s Monday again and it’s the last week of July. 7 more days to finish the month STRONG!

We changed up the way we do our sets so the reps don’t get as time consuming towards the end of the month. This means you don’t have the “I don’t have time” excuse.

2-3 sets, 10 repetitions of 4 exercises. If you have extra time, get to work on today’s bonus, then check out this week’s speed work and makes plans to get it done. Remember, just because you have the speed work on Monday, doesn’t mean you should do it on Monday. You need a few days in between your long run and speed work to recover and be ready to go hard. Don’t try to get it out of the way early and cheat yourself out of a good workout!

Weekly Check-in: How is it going with our Quick Morning Workout, Negative Pull Up Challenge and your July mileage goals? Check in and let us know if you are sticking with it and still working towards these goals!

Day 24 exercises: 2-3 sets of 10

  • Squat to Overhead Press
  • Dumbbell Reverse Lunge to Front Raise
  • 100 Jumping Jacks or Jump Rope
  • Forward and Backward Rocking Plank – :60

Bonus: #SweatyBodyweightCircuit – You can use your Quick Morning Workout as a warm up for this bonus routine. If you’re not sure about the plank, just do a regular forearm plank or a couple side planks instead.

1 round equals 3 sets of each circuit!

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Speed Work: Broken Miles – This was a fun workout we did at track last week. It is very similar to doing mile repeats but a little different with a short rest between .75 mile and your last .25 mile. Here’s how it works.

  1. Go out for a 1-2 mile warm up. Don’t skimp on your warm up, if you feel you’re not quite ready, run a little longer at your easy pace
  2. Stop and get a drink of water and rest for 1-2 minutes
  3. Start your first .75 mile – run straight through at around your 5K-10K pace. Stop at .75 and rest for 1 minute
  4. Start your watch again and run ALL OUT for .25 miles. When you’ve completed your first mile, stop and rest for another 2 minutes
  5. When your 2 minutes is up, start your next “broken mile”
  6. Repeat 2-4 times depending on where you’re at in your training. If you are a beginning runner, just do 1 mile. If you are training for a half marathon, do 3 miles. Full marathon? Do all four sets
  7. Cool down with 1-2 easy miles

This workout can be 3 miles (1 WU + 1 broken mile + 1 CD) or up to 8 miles (2 mile WU + 4 broken miles + 2 CD). Your mileage depends on you and what you want to get out of the workout. If you do less than you should, you’re only cheating yourself.

If you’re not sure what your 5K-10K pace is, reach out to me and let’s chat. I will help you figure it out.


Day 24 “how to” videos:

Squat to Overhead Press: The squat and the overhead press are two power-house moves that hit big fat- torching muscles like your glutes, quads, and shoulders.

Dumbbell Reverse Lunge with Front Raise: This dumbbell lunge simultaneously works our glutes and abs to sculpt a strong, lean body.

Jumping Jacks or Jump Rope: I think you’ve go this one. 🙂

Forward and Backward Rocking Plank: You should feel this exercise in your Core, obliques and shoulders.

Useful Tips:

  • Keep your elbows directly beneath your shoulders.
  • Avoid elevating or anteriorly rotating your shoulders.
  • Engage your core to avoid sagging at the waist.
  • Don’t hold your breath! Breathe normally.

Days 22 & 23: Summer Long Run Survival Strategies

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Whether we are training for a 5K, 10K, Half or Full Marathon…. summer long runs are a must! But the sweltering temps and high humidity levels can make logging those miles a challenge—and even dangerous.

Let’s talk about tactics that will help us survive our long summer runs so by the time temperatures drop, we’ll be ready for the starting line!

1. Adjust Your Sleep Schedule. During the hot summer months, we need to wake up early, or become a night owl to avoid the hottest parts of the day. Set your alarm and try to wake up early to get your miles in before mid morning when the sun is high. If you’re not a morning person and have a safe running route, night running might be the best option for you, just make sure you have time to refuel and wind down before hitting the sack.

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2. Plan routes with reprieves from the heat. Plan your route along water fountains, sprinklers, and shade. Public water fountains, shaded paths and gas stations were you can buy water should be key parts of your route.

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3. Become a weather nerd and plan your attire accordingly. Check the weather forecast and plan your long run for the day and time when the weather will be the coolest, then choose running clothes that are appropriate for the heat. When the temperature soars, it’s crucial to wear the right clothing. Lightweight, moisture wicking fabrics, light colors, hats and sunglasses could mean the difference between finishing the miles on your schedule, or having your run cut short.

4. Stay close to the house, or hydration drop point. Instead of running an out and back, plan to do loops that will bring you back to your house or car so you are close to hydration. Also, if you start to feel dehydrated or suffering heat exhaustion, you won’t be stranded.

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5. Buddy up to refrigeration. Put a towel and water bottle in the freezer the night before your morning run. Pull it out when you wake up then tie the towel or bandana around your neck and have a ice cold bottle of water ready.

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6. Understand your body chemistry. Pay attention to your electrolyte consumption. Hydration is important, but you also need to think about consuming more electrolytes than usual. Low levels of sodium, potassium, magnesium, and calcium can cause muscles cramps, spasms, dizziness, fatigue, nausea and other symptoms that can cut our run short. Sports drinks, salt, bananas, watermelon, coconut water, and pickle juice are a few options that will help keep our levels balanced.

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7. Take it indoors. While running outside and adapting to the heat is ideal, when temperatures are too high, it’s time to take it inside on the treadmill. Treadmills can be monotonous for long distances but sometimes a little AC or a fan is the most effective way to get our miles done.

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8. Run with friends! Sometimes the best way to slog through the hot summer months is to grab a buddy and do it together. We all know that our BRFs make our runs easier, but even if you reach out to a stranger from your local running group, running with a buddy is safer and having a partner by your side who helps click the miles away can mean the difference between getting it done and calling it a day early.  Let’s face it, when it’s sweltering outside, we need all the extra motivation we can get. 🙂

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Now that we have all the tools we need to make our long runs happen…it’s time to get our plan together, lay out our clothes, make sure we are drinking ALL the water, and get to bed early!

Tell us what your long run plan is and how you prepare to ensure you can go the distance!

Day 22: Warm up with Hip Hurdles + Long Run + 7 Key Stretches for Runners + Wall Sit (:60)  

Day 23: Active Recovery and/or Yoga for Runners (options below)

Alrighty Crew….let’s go long so we can eat chocolate and tacos! 🙂

really long runs