Heres what it’s crucial that you know toget started.
Now that youre past the midpoint of the program, youll see a small change in terminology.
Your three cardio sessions are now called run/walk instead of walk/run!
Youre getting closer to the final goal of a 30-minute continuous run!
As you cruise through these middle weeks, you might not always feel jazzed to get those run/walks in.
But thats actuallya common misconception about the sport.
Katie Thompson
Today, your running intervals are longer than your walking intervals by a full minute.
The lengthier your running intervals become, the more important it is to keep them truly easy.
Remember, your goal is an effort level of 34 on a scale of 110.
Katie Thompson
(back to top)
Enjoy a full rest day or move through another one of ouractive recovery routines.
Remember, there are four to choose from.
Today, youll return to the second phase of the strength training routine designed just for runners.
Katie Thompson
Remember, your goal is to finish with 1 to 3 reps in the tank.
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.
Katie Thompson
This classic compound exercise primarily works your back muscles, which is important for proper running form.
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.
Katie Thompson
This isometric exercise is an obliques burner!
If you find this move too challenging, repeat the side plank from Weeks 14 instead.
This plyometric exercise helps build balance, power, and explosiveness.
Katie Thompson
Your second run/walklove how that sounds!is a repeat of the first session.
For this one, aim to focus on keeping your breath smooth and steady.
Notice the temperature of the air you inhale, and how it changes as you exhale.
Katie Thompson
Its another full day off!
As you rest and recover, check in on your energy levels.
Yes, running is a demanding activity.
You definitely want to get in a goodwarm-upandcooldownhere!
Another week down, another week closer to goal!
Think about all the ways running is already serving these bigger purposes in your life.
And look forward to taking even more strides toward your most meaningful goals in the weeks ahead.
Photography: Katie Thompson.
Wardrobe styling: Kathleen Thomas.
Hair: Walton Nunez.
Makeup: Miranda Richards.
