Heres what it’s crucial that you know toget started.
Youre down to the final two weeks of the program.
We hope youre as proud and excited as we are about your progress!
Katie Thompson
This week, your longest effort includes two significant chunks of nonstop running: 5 and 15 minutes apiece.
Its another one of the bigger jumps we talked about in Week 8a confidence-booster for your goal effort.
At this point, youve already built the cardiovascular base to go the distance.
Katie Thompson
Now, its all about fine-tuning your mental preparations.
As usual, youllwarm upfirst and then dive in.
Again, you should be able to talk but not sing the whole way through.
Katie Thompson
Either take this day completely off or do one of ouractive recovery routines.
If your spine and shoulders have been feeling a little scrunched, might we suggest Routine 3?
The thoracic rotation stretch can feel particularly soothing.
Katie Thompson
In addition to your muscles and joints, why not give your skin a little TLC too?
On todays lifting day, youll repeat the exercises youve done the last two weeks.
What you need:A pair of dumbbells, a bench or step, and a mat for comfort.
Katie Thompson
This move works your quads and your glutes.
If you dont have access to a bench, you could do the bent-over row from Weeks 59 instead.
If you find this move too challenging, repeat the side plank from Weeks 14 instead.
Katie Thompson
This progression of the plyometric hop helps train power, explosiveness, agility, and balance.
Time for your day of rest and recovery.
Although this running program is nearing its end, your journey as a runner is (we trust!)
Katie Thompson
Say hello to your last long run/walk before the big day!
After yourwarm-upand a two-minute walk, youll run for 5 minutes.
Then, another 2-minute walk leads into a solid 15 minutes of runningthe longest block youve taken on!
So, you could focus on getting to the 5-minute and 10-minute mark on your way to 15 minutes.
Top runners frequently use this chunking technique to make even the longest efforts feel more manageable.
Another adage top runners swear by: Nothing new on race day!
Now is also a great time to tap into your support system.
Most of us dont have that many opportunities for such a simple but validating show of support.
So take this one!
Photography: Katie Thompson.
Wardrobe styling: Kathleen Thomas.
Hair: Walton Nunez.
Makeup: Miranda Richards.
