So I hope everyone is sore from the workout yesterday. Today we are going to give the upper body a break and some time to recover. Today, is run day! The workout goes like this:

First determine your distance goal, time is not an issue today. For example, your goal is to run 4 miles. After you determine your goal, divide your goal in quarters. So for the example you will have 4, 1 mile runs. 

You will be running each segment one at a time with an abdominal routine separating the segments. The ab routine is:

1. 25 crunches

2. 25 leg lifts

3. 30 plank on each side (total 1 minute)

4. 25 reverse crunches

5. 20 bicycle kicks

After doing the routine, you will dive right back in to your next run segment. You will be doing the ab routine a total of 3 times. Before the first run segment, and after the last segment, I want you to warm up and cool down (respectively) with walking, until your heart rate is steady.

Your abs will be screaming by the end of this! Good luck!