Getting Started Running | Ages 12+ (DAY SIXTEEN OF FORTY!)
Welcome to Day 16! The topic for today may seem a little scary, but it's not. It's one of the reasons we do this. It's how to handle set-backs. There ARE going to be days where you just feel terrible. I hate to say that but it's true. If not days, there will be miles. It's OK. How you deal with those setbacks is what will be your measure.
Recognize that it won't always be easy. But, get up, and keep going. That's the secret.
Today's warmup is kind of fun! We're going to be doing high-knees and high-heels. For the high-knee run - drive with your arms for a good strong running motion and get your knees as high as you can. Take as SHORT of a stride as possible. With that strong running motion, travel as little as possible. Take 20 strides.
Once you've done that, we'll do the same thing but driving your heels back as high as you can get them. That's that trail leg mechanics that we're going to work on, it will give you a good stretch. Do 20 hard strides, and see how little distance you can cover.
Today's workout is a 17 to 22 minutes steady rate run, except at the end of it do 5 100 meter build-ups. So for those build-ups, gradually speed up until you hit halfway, then gradually slow down. The goal is to hit top loose speed right in the middle, and do no more than 10 strides at top loose speed. Have a fun workout!
See you on Day 17!