Sunday, January 29, 2012

30 min tempo run + strength training

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30 min tempo run + strength training. This is part of my 3 WEEK RUNNING PROGRAM.

A tempo run is a continuous run with a buildup in the middle to near race pace. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout and only for a few minutes. You can do tempo runs almost anywhere: on the road, on trails or even on a track.
Start your day with 30 minute run when you finish that start your strength training routine.
I did 3 sets of 15 reps. So I picked lighter weight but at the 15th rep I felt it was the last one I could do. When I finished all of this I did a good bit of stretching.

Single-Leg Squat


The benefit: Allows you to train your lower body without weights. And in fact, it's one of the best exercises you can do. Master this movement and you'll improve your strength, speed, and balance.

How to do it: Stand on a bench or box that's about knee height. Hold your arms straight out in front of you and flex your right ankle so that your toes are higher than your heel. Balancing on your left foot, bend your left knee and slowly lower your body until your right heel lightly touches the floor. Pause, then push yourself up. If that's too hard, note where you start to "collapse" (you can't control how fast you descend), and pause just above that point for 2 seconds. Then push yourself back up and repeat.


Stand with a bench about 3 feet behind you and hold a pair of dumbbells down at your sides. Place one foot on the bench so the top of the foot faces the floor. Keeping your torso upright, lower your body until the thigh of the front leg is parallel to the floor, then press yourself back up to the starting position. Do six to eight repetitions per leg.

Single-Leg Dumbbell Straight-Leg Deadlift


Using an overhand grip, hold a pair of dumbbells at arm's length next to your sides. Stand with your feet hip-width apart and your knees slightly bent. Raise your right foot off the floor and, without changing the bend in your left knee, bend at your hips and lower your torso until it's almost parallel to the floor. Pause, and return to the starting position. Do all your reps, switch legs, and repeat.

Inner Thigh Crunch with Ball
First, lay on your back, place a stability ball between the ankles and raise the stability ball so that it is in line with the hips in order to form a ninety-degree angle with the body. Throughout the exercise, keep the stability ball from moving by squeezing the ball with the ankles throughout the entire exercise. While continuing to squeeze the ball, perform a crunch motion by placing the hands behind the head and lifting the torso off the ground. Remember that not only proper breathing but also maintaining good form are important aspects of this exercise. Good form is exhaling while lifting the upper torso, shoulders and head off the ground and inhaling on the way back down. Keep in mind, the need to constantly squeeze the ball while performing the crunches.

High-knee run
High-knee run
Stand tall and run in place as fast as you can. Drive through the balls of your feet and try to bring your heels up under your backside so that your knees go high. Keep your hands relaxed, elbows bent, and shoulders down, and swing your arms back and forth.

Reverse lunge and swing

Reverse lunge and swing
Hold a dumbbell in front of your chest. Lunge back with your right leg as you rotate to your right and swing the dumbbell to your right hip. Then push back to a standing position as you swing the dumbbell to eye level. Repeat to the left. That's 1 rep.


  1. I think my Day 2 needs a redo. I got to 1.5 miles before I had a really sharp pain commence in the arch of my foot. I didn't even get to the strength training part of the workout, which disappoints me because you know that is my favorite part! Any suggestions on what to do to stretch it out?

    1. this is for you. You did great... They day isnt over yet. Do more later.

  2. I finally was able to do this workout and finish it all the way through! Now on to Day 3 tomorrow :)

  3. I couldn't manage to run the entire 30 minutes :( but I kept walking when I couldn't run anymore. Hoping I get better with practice :) I made it 2.4 miles, looking forward to tomorrow!