Heres what you better know toget started.
Welcome to Week 4youre one month into your journey toward becoming a runner!
This week builds up yet again, adding 30 more seconds to each running interval.
Katie Thompson
By the time you reach your long cardio day, youll be running 2.5 minutes at a stretch.
Drill down a few levels until you get to something that feels deep and true.
After yourwarm-up, youll walk for three minutes, then run for two.
Katie Thompson
Repeat all that four times total before youcool down.
Thats one less barrier between you and your workout.
But if you have the time and space for movement, ouractive recovery routinesare here for you.
Katie Thompson
Last week, we encouraged you to repeat a routine.
This week, try shaking things up and going for a new one.
Today, youll repeat this strength training routine for the last timenext week, youll be onto something new!
Katie Thompson
Challenge yourself to go heavier on at least one or two movements this week.
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.
Katie Thompson
Calf muscles are often neglectedthis move makes sure youre strengthening each one separately.
This isometric exercise helps build core stability.
This plyometric move helps you train for agility, power, and balance.
Katie Thompson
But just because youre repeating a similar routine doesnt mean it has to be boring.
Its another rest daytime to recover from your previous workouts and prepare for the next one!
This can help you push through it when it starts to feel hard.
Katie Thompson
Mantras are brief words or phrases that, when repeated, keep you motivated, focused, and positive.
A mantra works best when its personal.
Time for another longer effort40 to 45 minutes total!
As you move into each running interval, try out one of the mantras you came up with yesterday.
It can help you refocus on whats going well and what your goals and motivations are.
Congratulations on making it a whole month on the programyoure doing amazing!
Take a few minutes to celebrate YOU today as you wrap up four weeks with a rest day.
Also, think back on thewhyyou came up with earlier this week.
Photography: Katie Thompson.
Wardrobe styling: Kathleen Thomas.
Hair: Walton Nunez.
Makeup: Miranda Richards.
