Getting Started Running | Ages 12+ (DAY ELEVEN OF FORTY!)
Welcome to Day 11! Good job making it through days 1-10 of building aerobic capacity! Quite honestly, you could do that for a year and be well served, but I know you're probably getting a little antsy. So, the thought for today is to be inclusive. Don't do just one of the warm-up/strength exercises we've given you, but combine them! Do as many as you can to fill a 15-minute warm-up. That will properly prepare you for your workouts.
Today's warm-up is going to be a few hip loosening exercises. Cross-overs and scorpions. You're going to start on the ground for both of these. To do crossovers, start on your back with your arms out to your sides. Then, cross your left leg over your body to try and touch your right hand that's extended out from your side. You may not reach it but go as high up as possible while keeping your right leg and back down. Repeat this for your right leg, reaching it over and up to your left hand. Do this 10 times per leg.
Scorpions are the opposite of this. Rollover onto your stomach, with your arms spread out for stability. Now, reach your left foot back over your body, trying to touch it to your left hand. Once again, you may not be able to touch, just go as far as you can stretch. Repeat on your right leg. Do this for 10 reps on each leg as well. This is good for both your hips and lower back.
Today's workout isn't going to be much different from what you've been doing, but we'll add an element of speed. We're going to add "build-ups". You'll need to have about 100 meters to run these.
You're going to gradually accelerate for the first 50 meters, up to your "top loose" speed. This is going as fast as you can without straining. Once you hit that top loose speed and the 50-meter mark, gradually start to decelerate until you're jogging across the 100-meter mark. Do 5 of these, and then finish with a 17-22 minute run! Being able to open up and do some speed work should feel good!
See you tomorrow for Day 12!