Heres what you better know toget started.
And in six more weeks, youll take on your first 30-minute nonstop run.
Were incredibly proud of you for all youve accomplished so far and excited for whats still to come.
Katie Thompson
Were back to increasing your running intervals today, and youve hit an important milestone there too.
That means this week, your running minutes equal your walking ones!
We hope you take a few minutes to mark these accomplishments.
Katie Thompson
So take pride in the process, celebrate your progress, and get ready for a great week ahead.
After yourwarm-up, youll walk for 2.5 minutes, then run for the same amount of time.
Remember, youre still shooting for an effort of a 34 on that scale of 110 when you run.
Katie Thompson
Pull your mat into a new room by a windowor take it outside, if the weather allows.
Put on your very favorite comfy bottoms (even if theyre usually your pajama pants).
Make yourself a cup of cozy tea to sip afterward.
Katie Thompson
Todays weekly strength session marks the second time youre doing a new sequence.
You might have noticed feeling a tiny bit sore again after switching up the movementsthats totally normal!
But if you didnt, thats not a sign that the routine isnt working.
Katie Thompson
What you need:A pair of dumbbells, a bench or step, and a mat for comfort.
The reverse lunge works your quads and glutes, and helps with single-sided strength as well.
This classic compound exercise primarily works your back muscles, which is important for proper running form.
Katie Thompson
Your bicepsthe small muscles along the fronts of your upper armscome in to assist.
This progression of the single-leg calf raise helps you keep building strength in these important lower-leg muscles.
This isometric exercise is an obliques burner!
Katie Thompson
If you find this move too challenging, repeat the side plank from Weeks 14 instead.
This plyometric exercise helps build balance, power, and explosiveness.
And its definitely not clear that consciously focusing on changing any of these elements helps.
Katie Thompson
Rather, its likely that the more you run, the better youll get at running.
As you move through your day, go through a few of these form touchpoints.
Todays workout marks the first time your running intervals arelongerthan your walking oneslook at you go!
That makes it a great time to bring a little more intention to your warm-ups.
In Week 3, we focused on the mind-muscle connection when strength training.
Today, we suggest you think about yourwarm-up exercisesthat way too.
Concentrate on opening your hips up when youre doing cradles or hip circles.
Youve now run for more than two hours totaland walked nearly five hours too!
These tried-and-true TV staples are the perfect blend of stimulation and sedation that will allow you to completely relax.
Rest up today, because well be right back at it tomorrow!
Photography: Katie Thompson.
Wardrobe styling: Kathleen Thomas.
Hair: Walton Nunez.
Makeup: Miranda Richards.
