Chasing Ghosts

This month is Halloween, so why not? Don’t worry you won’t have to go to a cemetery for your workout, although you could if you wanted to. The ghosts you will be chasing this month are your own. The goal is to run your fastest mile. You’ll be working out six days per week this month. Three days your workout will be stretching and running 1-mile for your best time. The other three days you’ll be doing workouts to help you improve your overall cardiovascular health with heavy weight or complex bodyweight movements. Clock your mile time at the beginning of the month. Whether your walking the track or running at a world record pace on day one, try to beat your best time each day. Thus you’ll be chasing your own ghost, or, if you’re doing it right, hopefully your ghost will be chasing you.

Day 1 Mile and stretch (Kneeling Hip Flexor Stretch, The Perfect Stretch, Leg over knee, Glute Stretch, Lying Twist, Cobra, Hamstring Stretch)

Day 2 Lift heavy (3-8 Reps) Deadlift, Push Press, Bench Press, Squat, Row

Day 3 Mile and stretch (Kneeling Hip Flexor Stretch, The Perfect Stretch, Leg over knee, Glute Stretch, Lying Twist, Cobra, Hamstring Stretch)

Day 4 HIIT Workout (Skaters, Mountain Climbers, Dead bug, single leg hop , Frog Jumps) 40 Seconds on 20 Seconds off for 3 sets

Day 5 Mile and stretch(Kneeling Hip Flexor Stretch, The Perfect Stretch, Leg over knee, Glute Stretch, Lying Twist, Cobra, Hamstring Stretch)

Day 6 Lift heavy (3-8 Reps) Deadlift, Push Press, Bench Press, Squat, Row

Day 7 Rest