….getting you through your hump day workout slump…

A lot of my friends are runners, which is great because we have started to do races together…

Ryan, Amanda, me, Ann, and Kevin at Richmond 10K

It seems like we are always talking about the ‘running rut‘ though, especially when none of us are in training, so here is a workout to mix it up and get you through the week. This can be done outside or on a treadmill.  If you do it outside, a digital watch would be helpful to track your time.  If you do it on a treadmill, set the incline to 1.

Warm up: 5 minutes : Begin with a quick walk for about a minute then gradually increase speed every minute to a slow jog and reach a steady run by the end of the warm up.

Speed intervals: 20 minutes: increase your speed for 30 seconds (sprint and push it!) then slow to a steady jog for 90 seconds (regain your breath a bit).  Continue this sprint/jog 9 times for a total of 20 minutes or 10 run/jog intervals.  At this point you should be pretty tired, if not, pick up the pace next time!  If your new to running or just starting out, begin with 30 second jog intervals and speed walk the 90 seconds.

Cool down:  5 minutes : decrease speed every minute and end with a strong walk.

Your NOT done yet!  Time for some strength…find a mat and get to work…

15 push-ups (full-out or modified on knees)
30 bicycle abs
30 second plank
30 second side plank left/30 second side plank right side
30 reverse crunches

Repeat for a total of 3 times

DONE!  Don’t forget to stretch though!  Happy Hump Day!

Do you find yourself in a runners rut?  How do you break through?

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