Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.
The Running Training Plan consists of 8 different workouts rotating between "sprint runs" and "endurance runs." For more info on the running training plan please see info here.
Today's run will be the longest of this running plan. The goal is to reach 3.7-5 miles (you can run more and get up to 6 miles or even more if you are more advanced). Here, you are going to keep the same speed the whole time. Try to run at a steady pace without stopping; you are working on your endurance. Breathe in through your nose and out through your mouth until you reach 3.7-5+ miles.
Start your warm-up, and turn on Runkeeper or Strava to track your distance. Record the time and distance in the comments below or in your notes. Finish with stretches.
If you do this exercise on a treadmill, remember to have some elevation, e.g. 0.5-1.5.
If you are more advanced, add more distance.
Warm up
1 round:
5/5x swing leg back and forth, R then L
5/5x standing hip circles, R then L
20-30 sec standing hip stretch, R then L
20x heel kicks
Running Workout of the Day
Run 3.7-5+ miles at a steady pace the whole time without stopping. Focus on building endurance.
Stretches
4/4x inner thigh + spinal stretch or 30 sec stretch for inner thigh
30/30 sec glutes
30 sec happy baby pose
4/4x lying spinal stretch
20/20 sec quads
20/20 sec hamstrings
Add any stretches you feel the need to.
Let me know in the comments how this workout was for you! And please share it with others so it can serve a greater purpose.
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