  
Welcome to the the last week of your running challenge!
This week, you’ll only be walking when needed — it's a step up, but you're ready for this!
Today, you've got a 10-minute run. You also have more strides today, which means you’re tacking on four strides to the end of your run. Each stride should last 20–30 seconds total, with 45–60 seconds of rest after each one.
Let’s get right into it with some motivation from Coach Jason!
“Get excited because this is the first day that walking is optional! You're ready to challenge yourself, so walk only as needed (i.e. when you feel your heart rate or breath rate increasing to an uncomfortable level).
Days like today are why you started running: for a challenge. To see what you're capable of achieving. To see how much you can push yourself out of your comfort zone.
Don't give up on yourself. I haven't!”
Here's your warm up for the day:
 Squats
With your feet shoulder-width apart and your toes pointed forward or slightly out, keep your chest tall and push your hips back as you lower into a squat. Go only as deep as your flexibility allows. Maintain a straight back and keep your knees in line with your toes. Do 15 reps.  Walking Lunges
Stand tall with your feet hip-width apart. Take a step forward as you lower your body, keeping your hips squared and shoulders directly over your hips. Return to standing by pushing up through your midfoot. Alternate sides and repeat until you’ve done 15 on each side.  High-Knee Skips
As you push off one foot, bring the opposite knee towards your chest. Stand tall as you swing your arms for momentum and balance, and land on the balls of your feet. Continue until you’ve brought each knee up 15 times.  More From BuzzFeed Do you know someone who would love the Goodful newsletter?
View our privacy notice and cookie policy.
BuzzFeed, Inc.
We hope you love the products we recommend! Just so you know, BuzzFeed may collect a small share of sales from the links in this email.
| |||||||||||||||||||||||||||||||||
