Days 2 & 3: Monday – GO HARD! Tuesday…go easy.

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Ready to make a change? It’s Not New Years Day but we don’t need a new year to make a change…all we need is a Monday! Time to go hard today and give it all you’ve got!

We’re working our legs and our core today…then tomorrow we take it easy with a quick workout and rest. And of course…we are eating clean, minimally processed, no added sugar. DO eat lots of fruits & veggies, whole grains, low-fat shredded cheese, oatmeal, almond milk…those Do’s and Don’t are below for you to review in case you are going shopping today. 🙂

I’m excited about this month and so happy to see so many of you on board with the changes we are making! It will be a challenge at first but it will get easier to make those good choices. Take it one meal, and one day at a time!

A reminder about our “Clean Eating Challenge” Levels:

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Do’s and Don’s of clean eating: Click here for our October Challenge main page for the link to meal ideas.

 

Day 2 – Legs & Core: Break these into sets – do 10-20 repetitions at a time then switch to a different exercise. Make a list and cross them off as you go!

“How to” videos are below!

  • 60 Squats
  • 20 Squats with Side Kick
  • 40 Donkey Kicks (per leg)
  • 50 Heel Touches
  • 30 V-Pass with Stability Ball
  • 50 Stability Ball Crunches
  • :60 Plank – break this into smaller times if needed but get all :60 in!

Day 3: Go easy! – Quick Workout below. Doesn’t “have” to be in the morning but if you can get up and knock it out that’s the best way to start your day!

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Speed Work – 45 Minute Fartlek Workout: Speed work should usually be done on Tuesday or Wednesday depending on the day you do your long run. Saturday long run = Tuesday speed work, Sunday long run = Wednesday speed work. You can mix up these days a little but it’s important to have a couple days after your long run to recover, and a few days after speed work to recover again before going long.

This week’s workout is a little longer than the last fartlek workout we did, but that’s ok you can handle it! It’s 45 minutes…but 10 minutes to warm up and 10 minutes to cool down plus 25 minutes of on and off speed in the middle. This should NOT be an anxiety inducing workout…remember that fartlek means “speed play” so play with your paces but don’t hold back on the faster portions. GO HARD! 🙂

You are going to start with a nice and easy 10 minute warm up which can include your run/walk. Then go into 3 minutes faster/1 minutes easy session and repeat that 5 times. Once that is over, switch your watch to a 1 minute hard and :45 easy. Using the run/walk feature on your watch is a great way to do this. You can stop your watch and go into “alerts” to change the intervals. If you don’t know how to do this, I can walk you through it. Or you can use a gym boss or another interval app if you carry your phone).

For the 2nd round of 1 minute hard/:45 easy, you should be going harder than you did in round 1 with the 3 minutes hard and 1 minute easy.

If this is confusing, PLEASE reach out to me. I am here to help you! When you are done, take time to stretch! Click here for our 7 Key Stretches for Runners plus that awesome pigeon pose.

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Day 1 “how to” videos:

Squats: Targets your quads, calves, ankles and hamstrings to give you a strong base.

Squats with Side Kick: This exercise will help strengthen and tone your glutes as well your inner and outer thigh muscles.

Donkey Kicks: Targets your Glutes, hamstrings and lower back, and this movement also helps strengthen your core.

Heel Touches: Quick exercise that targets our core and obliques. You should be able to knock out 50 in one repetition, or break it into two sets of 25.

V-Pass with Stability Ball: Love this exercise! The V pass ab exercise involves passing the stability ball back and forth between the feet and hands. It is a great burn for our abs! Remember to keep your back flat on the ground and keep the movement slow and controlled. If you don’t have a stability ball, grab a small pillow or maybe a soccer or basketball.

Don’t let your hands or feet touch the ground, leave them hovering then pull back up!

Stability Ball Crunches: Abdominal crunches are great core exercises, often mixed with balance balls for working other muscles as well. Doing crunches on the stability ball will make it a little harder since you have to have control and stability on your entire core. Great for anyone with back pain!

Plank: Planks are an isometric exercise that works our entire body. If you are new to planks, start small and build up your time. Break your :60 into 4 :15 planks with a quick break in between and work your way up to 1 minute. The video below shows how to work your way up to different planks, but start with a simple forearm plank. Start on your knees if you need too!

 

Day 6: Never Skip Monday!

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Pump your arms and your legs will follow.

It’s a thought we have during the last stretch of a long run, with our legs losing the will to move…let alone run.It’s opposition, learned in elementary school gym class, but most of us have never given it much thought since then. Opposition keeps us from falling over to one side. (Thanks, arms!) When running, your arms act as a counterbalance against your legs, and vice versa: when we’re running along and speed up your arm swings, your legs will naturally pick up the pace so that, again, you don’t fall over.

While having less-than-strong arms probably won’t land you on the pavement, strengthening your arm muscles is vital to keeping you upright, in proper form, and running efficiently. Plus, when you hit it hard during the home stretch of an endurance event, your arms have to kick into overdrive. If they are worn out and fatigued by the time you get to mile 12 in a 13.1, they may very well be why you don’t hit a new PR.

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Training our triceps, deltoids, shoulders, and back are most important. Strengthening your lats as well as the muscles around your shoulder blades can help keep your back straight, transfer power to your arms, and stabilize your shoulders. When we’re running, our triceps and deltoids are doing most of the work. A lot of the forward swing, which we would think is thanks to our biceps, is actually momentum. Of course, it’s still important not to ignore your biceps, because they look good and we don’t want any muscular imbalances.

Today’s arm day is quick and simple. Remember to use today’s short reps to learn the exercises and do them correctly to avoid injuries and wasted time working the wrong muscles.

We’re working our arms today but these moves also incorporate our core muscles so keep your core tight and use that mid-section power to hold you steady while performing these moves.

Day 6 exercises: 2 sets of 10

****Click here for how to videos****

  • Rotational Shoulder Press
  • Standing Core Dumbbell Swing
  • Push Ups
  • Wall Sit (After your run) – :60

Challenges:

  • Ab Challenge – 20 Crunches, Bicycle Crunches, & Leg Lifts + :30 Plank
  • Burpees – 20

Bonus: #SlenderSexyArms – If you have extra time today and want to do a little more, try this bonus arm workout. Use small weights or water bottles. DO NOT USE LARGE WEIGHTS FOR THESE EXERCISES! I also usually do not jump for the jumping jacks. Focus on powerful movements up and down with your arms and cut out the jumping portion.

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Speed Work: You probably see lots of our #CoreCrew members putting up new personal records on tough races. Why? SPEED WORK! Speed work is key to getting faster AND to running stronger during our long runs. Putting a little speed into your routine once a week will make our long runs speed easier and require less effort.

Workout: 4-8X 800M (1/2 mile repeats 4-8 times) 

  1. Warm up – 1-1.5 miles easy
  2. 1/2 mile repeats with slow jog or stop and stand still and breathe in between sets
  3. Cool down 1-1.5 miles easy

Wondering how fast or how much effort you should be putting into this workout? Look at the chart below and find a recent 5K time or what you think you would be able to ru for a 5K. The pace next to it is for 1/4 mile repeats (or 400meters) Take that time than double it and add 8-10 seconds. So if you run a 5K in 25 minutes you should run your 400 meter repeats in about one minute 49 seconds. So for 800s you double that to 3 minutes 38 seconds then add 8-10 seconds getting 3:48-3:50 per 800 meters (or every 1/2 mile).

I know this sounds a little confusing so if you aren’t sure please reach out to me and ask. I will help you figure out where you should be.

If you are new to speed work. Start small and don’t overthink it. Start with 4x 1/2 mile repeats (total of 2 miles) and just practice getting close to your time goal each for each 1/2 mile. If you have been doing speed work for a while or are used to go longer distances, suck it up and go for 8x and watch your pace on the first few sets. Don’t try to go all out and beat that pace time. The goal here is stay right on target and hit that time, not to go faster in the beginning and burn out so you can’t finish the workout.

Need help? PLEASE PM me here and let’s chat!

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Let’s get to work! It’s Monday…the day that sets the tone for the week. Work hard and get your mind right for the week ahead! We all know the #1 rule to working out and making sure our week goes according to the plan… NEVER SKIP MONDAY!

GETTTT ITTTT CREW!! 🙂

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