Thursday, March 17, 2011

Day 13

Warm Up: The usual. Make sure to stretch the quads and hamstrings well today.

Workout: Hill day! Find a hill somewhere, whether its a trail or if you really need to, on a secluded road. Mark 1 spot at the bottom of the hill, another 150 meters up, and another 50 more meters up. Start at the lower cone and run to the top cone. Jog down 50 meters to the second cone, then spring back up. Jog back down to the bottom cone. This is 1 rep, do 10. Make sure you're running as hard as you can during the running parts. The downhill parts are a nice easy jog for recovery, so don't overdo it.

Post Workout: Run a nice easy mile. Once you're done, stretch again and do core + abs. Ice up anything that feels stiff, since this was hard on your quads.


  1. I need to find a really good aerobic work out for myself that I can keep up with every day..

  2. omg how come that I didn't find this one??
    went back to day 13, so I'm good to go running
    following for sure man, keep up running & blogging!!

  3. I really need to work out today, but I think I will just stay in front of the computer instead...