Today, Let's Kick It Up A Notch!

Get excited because today is your very first day of speedwork!

Don’t worry, it’s all very manageable because you’re going to be doing strides, which are great for beginners. Strides (which you can read more about here) are 100-meter accelerations tacked on to the end of an easy run.

To run a stride, start to jog and then gradually increase your pace until you’re running pretty much as fast as you can, and then gradually slow to a stop. Each stride should last 20–30 seconds total. You’ll be doing four strides at the end of your 10-minute run-walk. Rest for 45–90 seconds between each stride, at which point you can either walk slowly or stop moving altogether.

Here’s what Coach Jason wants you to know about strides:

“Strides are a fundamental drill that all runners should do regularly, whether you've been running for a week or a decade. While they're fast, they're also very short, so they're not too difficult.

And the benefits are significant: better leg turnover (aka how quickly you can get your feet off the ground), a reinforcement of proper running form, and better coordination. If you happen to feel lethargic or sluggish, strides will help you end the run feeling fast and fresh.”

You also have a plank workout today! Remember, to do the plank workout, just go here, choose three planks from list, and do each one for 30 seconds, resting one minute between each. As the challenge goes on, try to hold these planks for longer, adding 10 to 15 seconds each week

Good luck today! You've got this!

Here's your warm up for the day:

Donkey Kicks

Get on all fours with your wrists under your shoulders and knees under your hips. Keeping your knee bent at 90 degrees, lift one leg behind you until it reaches hip height. Squeeze your glutes and keep your foot flexed and your back straight. Do 15 reps, then switch sides and repeat.

Mountain Climbers

In a push-up position with your wrists under your shoulders and your feet hip-width apart, bring one knee toward the inside of your elbow. Keep your back straight and neck neutral while squeezing both your abs and glutes. Alternate sides and repeat until you’ve done 15 on each side.

Iron Cross

Lie on your back with your arms outstretched and your shoulders and upper back against the floor. Rotating at the hip and torso, bring one leg across your body diagonally toward the opposite hand. Alternate sides and repeat until you’ve done 15 on each side.

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