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| | | Build speed with an elite runner | | |
| ⛰️ You're at the halfway point of the challenge. Great job! Now that you've mastered the basic step-up and step-down motion, it's time to work on building your speed. Elite runner Nell Rojas ran her first marathon in 2018, clocking a time of 2:31:23 to qualify for the 2020 Olympic Trials. Nell attended Northern Arizona University, one of the top running schools in the nation, and was a three-time steeplechase champion and a 5K champion in her school's conference. After competing in triathlons, she turned her eye to distance racing. As the head coach at Rojas Running in Boulder, Colo., she regularly leads speed workouts to help runners build their fast-twitch muscle fibers. | |
 | | Get ready to work. PHOTO: DANIEL BRENNER FOR THE WALL STREET JOURNAL | | |
| "If you are racing a marathon, when you reach mile 20 you can do three things: speed up, continue at the same speed or bonk," she says. "The marathoners that win throw in a surge at mile 20. If they didn't do speed work, that surge may deplete their energy stores and make them slow down." The next three weeks of the program will focus on progressively building up your step-up speed. The workout program now removes the jog-in-place and line-drill exercise and replaces them with tempo drills on the step. As a runner, Nell notes that maintaining proper form and technique are the secret to speed. So rather than have you go all-out this week, the program has you perform your step-up at a 70% tempo so you can perfect good form at a faster pace. If your initial challenge score was 20 steps in 20 seconds, then you would aim to do a set of 14 step-ups this week. Rest for one minute and then repeat, leading with the other foot. In Week Five, you'll progress to an 80% tempo and in Week Six, a 90% tempo. | |
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| Tip: | "Speed work will improve running efficiency, meaning you will have to use less energy at the same speeds," Nell says. | | |
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Workout Playlist | | Nell Rojas's go-to pump song is "Can't Hold Us" by Macklemore & Ryan Lewis. | | | | |
| Need even more inspo to get started? Check out how to make the most of the Wall Street Journal Fitness Challenge with these pointers. | |
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| 🏃♀️ Aim to repeat this new workout two to three times this week. Here's a video for further guidance. 1. Modified Sumo Squat (10 reps)
Performing a squat with a wider stance recruits more muscle, Arnie says, including the groin, glutes, hamstrings and the lower back. Start with your feet just beyond hip-width, toes slightly turned out. The balance point is in the midfoot. As you send the hips back to squat down, keep your back engaged so as not to round over and reach your fingers to the floor. (They do not need to touch the floor.) Your flexibility in your hips, back and ankles along with strength will determine how low to go. Pay attention to your back. If it begins to round that is your max drop into the movement at this point. You can go deeper into the movement as this progresses. Do not let the knees go past the toes. As you come up, bring the hands back past the hips, palms facing behind you. This will allow you to complete each rep of the movement. 2. Step-Up (10 reps each foot)
This exercise is not for tempo or speed. It's intended to help perfect your technique. Make sure your hands are part of the step-up sequence. As your right foot steps up, your left hand should swing forward. Integrating the arms as you step ensures the core is involved and helps control balance. Repeat, leading with the left foot. 3. Step-Up 70% Tempo
Complete one set, rest for one minute, then complete with the other lead foot. 4. Standing Balance and Gluteal Development (15 reps per leg)
Stand on your right foot with your hands lightly touching in front of you for balance. While keeping your hips square, raise the left foot straight out to your side at 30 degrees, then back to center. Extend your left leg behind you and to the side at 45 degrees. Finally, extend the left foot directly behind. Repeat on the opposite leg. | |
| 5. Trunk Rotation With Wide Base
Start standing with your feet slightly beyond hip-width apart, knees slightly bent. Hold the medicine ball in front of you, just below chest height. While keeping your hips square and core engaged, twist right to left 10 times, slowly increasing speed. When you go faster, pay attention to your knees and if they begin to bend inward then you are not keeping your hips square and stable, therefore, slow down the movement to perfect the technique. Your gaze should stay straight ahead. 6. Trunk Rotation With Diagonal Base
Step your left foot back to a diagonal, foot planted on the ground. Your right knee should be bent. Hold the medicine ball close to the left hip. In a quick, controlled motion, bring the ball up and across the body to the right shoulder and diagonally back down to hip height. 7. The Core Series
This core routine will help build balance and stability. Add it to the end of each workout. 1. Crunches, 20 reps
2. Reverse curls with bent knees, 10 reps
3. Bridges with your feet slightly wider than shoulder width, 20 reps
4. Hip swivels. Lie on your back with your feet off the floor, knees bent at 90 degrees. Rotate side to side so the knees move between 30 and 40 degrees past midline. Try to keep the pelvis and lower back in contact with the ground the entire time, 10 reps
5. Push-up with feet slightly wider than shoulder width for 10 reps, followed by a 20 second plank hold. 😮💨 You can do the same cooldown from last week, and remember: think positive. | |
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| Next Week: The secret to seeing gains? Mindful movement. | |
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| By participating in this workout challenge, you acknowledge that the workout could be strenuous. You should consult a physician before proceeding. By submitting photographs, video, text, or other material ("Content") to Dow Jones & Company, publisher of The Wall Street Journal, you agree that Dow Jones has the perpetual right to use, publish, and modify the Content in any medium now known or hereinafter developed and that Dow Jones can credit you by name if it publishes your Content. You represent and warrant that (a) you own the rights to the Content you submit, (b) the Content does not infringe any third party's rights, (c) the Content has not been altered and does not convey a false impression, and (d) any information you submit about the Content is accurate. You also agree to the Subscriber Agreement and Terms of Use, located here. | |
