Heres what you’re gonna wanna know toget started.
Youve made it to Week 12you know what that means!
After three months of gradually building up, youre ready to run for 30 entire minutes, nonstop.
Katie Thompson
As youve progressed from a walk to a walk/run to a run/walk, youve built your engine.
Specifically, youve strengthened your heart to pump more oxygen-rich blood through your body.
In short, its time to trust the process and your training.
Katie Thompson
Everything youve donementally and physicallythroughout this program has prepared you for this final goal.
Now, its time to get out there and reap the rewards!
Practice keeping your breath smooth, your mind focused, and your shoulders and hands relaxed.
Katie Thompson
Say, for instance:
Today is the last day of strength training in this program.
But this is far from the end of your journey to becoming a stronger, more resilient runner.
Or incorporate new and different movements to further progress your training.
Katie Thompson
(If you want to progress to twice-weekly strength training days,weve got the plan for you!)
What you need:A pair of dumbbells, a bench or step, and a mat for comfort.
This move works your quads and your glutes.
Katie Thompson
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.
This progression of the plyometric hop helps train power, explosiveness, agility, and balance.
Katie Thompson
Its time for your final run/walk intervals of the program!
Unlike most weeks, theres a slight shift from Mondays run.
Youll increase your running intervals to 8 minutes while cutting back your walk break to 1 minute.
Katie Thompson
Again, keep your effort level easy throughout and move smoothly from walking to running and back again.
As you tackle todays session, return to the mantras youve tried throughout this program.
Move through a few to see which keeps you the most focused and motivated in the long run.
That way, youll know you have some go-to phrases to pull you through on Saturday.
Welcome to your last rest day before your 30-minute run!
Use your downtime today to finalize all the deets for your big effort tomorrow.
Decide exactly what youll wear, when youll start, and the route youll travel.
Even if you dont share it, you might want the pic as a memento!
Go back through all the super-motivating songs youve saved to your library to build your ultimate pump-up playlist.
ensure your phone and headphonesand your watch, if you use oneare charged and ready.
Finally, the day youve been building toward is here!
Youve put in months of hard work and planned out all the logistics.
Your mind and body are ready.
Now, all thats left is to lace up, warm up, andrun.
Today is a day offand the last day of the program!
Were so proud of you and everything you put into this!
Photography: Katie Thompson.
Wardrobe styling: Kathleen Thomas.
Hair: Walton Nunez.
Makeup: Miranda Richards.
