Heres what you’re gonna wanna know toget started.
Welcome to Week 9two months down, just one more to go!
Give yourself a huge high five for what youve done so far.
Katie Thompson
Youve crushed eight solid weeks of running, capped off with those two huge 10-minute efforts last week.
Now that youre in the final month of the program, lets take a look atjusthow far youve come.
At the halfway point, your weekly split became dead even: 35 minutes walking, 35 running.
Katie Thompson
Then by last week, you walked for 22 minutes and ran for a whopping 48!
Youre also starting a new strength workout this weekthe final one of the three-part progression.
Weve said it before and well say it again: Pace isnt at all a goal of this program.
Katie Thompson
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Time for a rest dayor, if you prefer, an active recovery day.
Again, its choose-your-own-adventure here with one of our four routines.
Today, youll move on to the final routine of our three-step progression.
Katie Thompson
For example, the bird dog row and Copenhagen plank rank as advanced movements.
But youve built up and are ready for them!
But we encourage you to give them a shot, even if youre not totally sure if youre ready.
Katie Thompson
What you need:A pair of dumbbells, a bench or step, and a mat for comfort.
This move works your quads and your glutes.
If you dont have access to a bench, you could do the bent-over row from Weeks 59 instead.
Katie Thompson
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.
Todays run/walk is the same as your previous one.
Katie Thompson
Then walk 2 minutes before running 3.
Repeat 4 times, cool down, and youre set.
As you move into the final block of the program, do a quick sneaker check.
Are your shoes causing any blisters, pinching, or pain in your feet?
Take a load off todayits time for a rest!
A factor that has a huge influence on your recovery is sleep.
If you still find yourself tossing and turning?
Try something tonight thats super-soothing.
Todays longer effort will likely feel like a breeze after last weeks 10-minute running blocks.
Remember that, in Week 2, your run intervals during the longer effort were 90 seconds.
Now, youre cruising through fourminutesat a stretch as if its nothing.
Give yourself huge kudos for that!
Its time for R&Rrest and reflection.
At this point, your series of successes is significant.
Still think yourenot a runner?
We hope youre starting to believe otherwise!
Photography: Katie Thompson.
Wardrobe styling: Kathleen Thomas.
Hair: Walton Nunez.
Makeup: Miranda Richards.
