{"id":864766,"date":"2026-08-20T08:16:22","date_gmt":"2026-08-20T08:16:22","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/864766\/"},"modified":"2026-08-20T08:16:22","modified_gmt":"2026-08-20T08:16:22","slug":"workout-challenge-for-2024-30-day-cross-training-challenge-to-run-faster","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/864766\/","title":{"rendered":"Workout Challenge for 2024 | 30-Day Cross-Training Challenge to Run Faster"},"content":{"rendered":"

Running the same distances in less time is one of the most addicting aspects of running. No matter what level you\u2019re at, we all want to get faster<\/a>, finish stronger, and shave seconds\u2014or even minutes\u2014off our personal best times.<\/p>\n

But just heading to the track to rip sprint intervals<\/a> isn\u2019t always the best formula. A fast runner is also a well-rounded runner, so we teamed up with Chris Lee, the athletic performance director and strength trainer for pro running team Tinman Elite<\/a>, to create a 30-day cross-training challenge<\/a> that will make you a better, faster, and more powerful athlete.
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Lee based this 30-day cross-training challenge on training systems he uses with his elite athletes. The unique program features exercises that are strategically sequenced, in which the first move functions as prep for the next, to increase effectiveness. This means you\u2019ll get better results in less time and decrease your risk of injury overall. Plus, every single workout is just 18 minutes or less.<\/p>\n

Consistency is key with any type of training, so the goal of these under-20-minute workouts is to keep your regular running high-quality and consistent. That doesn\u2019t mean the workouts are easy! But it does mean they will fit into your regular training seamlessly.<\/p>\n

How to do this workout challenge: The program consists of one mobility workout and three strength workouts per week in addition to your regular running. The three strength-based workouts should be done after a run with one day of rest between, and the mobility sessions can be done after a long run or on rest days. You\u2019ll complete all four workouts twice in the first two weeks, take two rest days (yes complete rest days!), and then move on to a progressed version of each workout for the final 14 days.
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The program is completely adjustable to your time constraints, so feel free to move around the workouts as needed. Keep in mind, however, that each session is meant to be done after a run with one rest day between, so evaluate how you feel after the first week and make adjustments if needed.<\/p>\n

\"30\"pinterest\"<\/a><\/p>\n

Kory Kennedy<\/p>\n

You can find the workouts below\u2014or if you want full-length, follow-along videos of each, download the All\/Out Studio app, available for free<\/a> to all Runner’s World+ members. Join now!<\/a> Phase 1\"30Mobility 1Philip Friedman\"30Plyometric Strength Philip Friedman\"30Stability Strength Philip Friedman\"30Hybrid StrengthPhilip Friedman
Phase 2\"30Mobility 2Philip Friedman\"30Progressed Plyometric Strength Philip Friedman\"30Progressed Stability Strength Philip Friedman\"30Progressed Hybrid StrengthPhilip Friedman3 Tips to Crush the 30-Day Cross-Training Challenge:<\/p>\n

Heed this advice from Lee to get the most out of the next month of training.<\/p>\n

Choose the right weight for each move: On a scale of 1 to 5 (1 being extremely easy to lift and 5 being extremely hard), these exercises should feel like a 3. That also means you might want different weights for different exercises.<\/p>\n

Learn the movements: Take time to pause the video at any point and replay. Perfect practice makes perfect form, and perfect form will prevent injuries. Don\u2019t feel rushed.<\/p>\n

Hydrate and fuel appropriately: You are adding a new element into your training, and on some days, you\u2019ll be doing both a run and a strength workout. Be sure to fuel up beforehand and recover well afterward, while hydrating throughout the day.<\/p>\n

\"discover<\/a>\"Headshot<\/p>\n

Molly Ritterbeck is a writer, editor, and NASM-certified personal trainer with over 10 years of experience covering fitness, health, and how-to content in both print and digital media. As the Fitness, Training, and Health Director for Runner\u2019s World and Bicycling, she manages content strategy for the fitness, training, health, and nutrition verticals, top edits service-oriented articles, executes engaging story ideas and content packages, directs photo and video shoots, and optimizes content for search. She regularly breaks a sweat with top trainers and experts in running, cycling, and fitness and represents the Enthusiast Group on expert panels, at industry events, trade shows, and product launches. She has formerly held staff positions at Greatist, Complex Media, Fitness Magazine, and Seventeen. She currently lives in New York City with her four bikes and 28+ pairs of running shoes.<\/p>\n","protected":false},"excerpt":{"rendered":"Running the same distances in less time is one of the most addicting aspects of running. No matter…\n","protected":false},"author":2,"featured_media":864767,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[49,48,12322,407,84,112775,187231],"class_list":["post-864766","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-ca","tag-canada","tag-core","tag-fitness","tag-health","tag-lifeservice","tag-novee"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/864766","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=864766"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/864766\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/864767"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=864766"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=864766"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=864766"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}