Hello! The June Running and strength workout calendar is ready to go – are you? get the free printable calendar, running log and menu planner below. follow along to stay motivated this month!
Plus there are 2 days a week of strength exercises for runners – no weights or equipment required. These are moves that will help you run stronger. See the notes below for more information on how those exercises and the runs.
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If you’re already on the Run eat Repeat email list it should be in your inbox.Check your spam folder and if it’s not there either – Click here for the JUNE calendar for RUNNERS.
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Get the June 2020 Running & strength workout calendar here. then you have 3 easy steps to make it a great month:
Print it out.
Set your goals for June.
Chase them down!
June calendar Notes:
Running – how long / number of miles?
If you are following a training plan – keep it up! You can do your runs and incorporate the strength moves into your plan for conditioning. listen to your body and don’t add or change anything if you’re feeling fatigued, sore or injured.
The Wednesday run suggests STRIDES – it’s a great speed exercise to do after an easy run (*if you don’t have speed work in your current training plan). You may have to switch this up to do the strides on an easy / short run day.
Note: Run training plans are written to balance pushing your endurance and fitness to improve without causing injury. adding in something extra (like speed work) puts additional wear and tear on your body. Don’t add in anything if you already feel like your body is sending any signals of potential injury or stress.
The main goal should always be to show up on race day feeling 100%. So make it a priority to give your body the rest and fuel it needs to recover and stay healthy.
If you don’t have a training plan (right now) –
The calendar suggests 3 runs a week: Monday / Wednesday / Friday – plus Saturday as an optional day where you can choose if you want to run or do another activity.
If your goal is to stay fit and healthy aim for >>> 30 minutes of running (or run/walk) Monday / Wednesday / Friday.
If you have more time and a base level of fitness where you want to do more >>> 30-60 minutes of running may be a better range for you. check out this example of how much to run each week for inspiration to plan your runs for the week.
Running schedule Example:
Monday: 30-45 minute run
Tuesday: strength
Wednesday: 30 minute easy run & Strides
Thursday: strength
Friday: 30-60 minute run
Saturday: 30-60 minute run or other exercise
Sunday: Rest
Tip: keep track of all your runs in a running log.
(There’s a free printable running log with the workout calendar. but use whatever works for you… print-out, notebook, envelope, napkin, bathroom mirror, etc.)
This will help you see your progress, observe your body’s signals (good or bad) and track your mileage and pace so you have more information to decide if you’re ready to run more or run faster.
How To Do the strength exercises for June
The strength moves this month are all things you can do at home without any equipment. They are moves that will help strengthen your core, balance, upper body and lower body.
Tuesday’s moves are all standing – so you can do this workout outside, at a park, in your ex’s front yard, etc.
Thursday’s moves require use of the floor (sorry astronauts) and you may prefer to use a towel, yoga mat or cushion.
Directions:
This month the strength workouts are counted by time not reps.
Do each exercise for 30 seconds / rest for 15 seconds. Repeat if you feel good and have time.
If it starts to get too easy increase the exercise time to 45 seconds / rest 15 seconds.
Tip: Make note of how long / how many sets you did and how you felt after on your running log. This will help you celebrate your progress!! and learn your body’s signs and recovery time.
Information To help You rock Your Running This Month:
What’s a Stride and how to Do Them
What’s a virtual Race & how Do You Run One
7 tips to stay motivated training for a virtual Race
Follow @RunEatRepeat on Instagram for the latest tips and updates!
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