Heres what you gotta know toget started.
Lets hear it for Week 3!
This one will take you 40 to 45 minutes.
Katie Thompson
Again, the effort of all your runs should feel like a 34 on a scale of 110.
Nows a great time to check in with yourself and see how you feel about moving forward.
Simply scroll back and do the whole week over again until you feel more comfortable and confident moving ahead.
Katie Thompson
But with an added challenge: In between, youll have 3.5 minutes of walking instead of 4 minutes.
Its a subtle shift, but one thats bringing you close to the goal of a continuous run.
But there are some types of pain you shouldnt push through.
Katie Thompson
(back to top)
Your choice today: rest or active recovery.
These are all signs your body is adapting to the movements and your mobility is improving.
Today, youll get back to work on building the muscles that support your running habit.
Katie Thompson
What you need:A pair of dumbbells, a bench or step, and a mat for comfort.
This move strengthens your hamstrings and your butt, as well as the big muscles in your back.
Calf muscles are often neglectedthis move makes sure youre strengthening each one separately.
Katie Thompson
This isometric exercise helps build core stability.
This plyometric move helps you train for agility, power, and balance.
), youll walk 3.5 minutes, then run 90 seconds.
Katie Thompson
Repeat three more times, then finish witha cooldown.
Another way to get there is to focus on your breathing.
Todays another well-earned day off between one of your regular walk/runs and your longest one of the week.
Katie Thompson
Spend the day doing anything other than working out!
Its the end of Week 3hooray!
Youre now one-quarter of the way through with this program.
Another way to reinforce this growing habit is to talk about your goals with friends and family.
Photography: Katie Thompson.
Wardrobe styling: Kathleen Thomas.
Hair: Walton Nunez.
Makeup: Miranda Richards.
