You're So Close!

You’re getting so close to the end of the challenge!

Since your first 5K is coming up soon, today’s tip is in the spirit of crossing that finish line strong and healthy! Coach Jason has some words of wisdom to keep in mind:

“As your race beckons, focus on recovery in the days leading up to the race. Add in a few extra walk breaks if you feel like you need them. Try to sleep more. Don't do anything too strenuous (outside of running) if possible.

Setting yourself up for success on race day is about more than just the running — it's about the lifestyle that supports the running.”

You also have strides today, which means you’re tacking on four strides to the end of your run-walk. Each stride should last 20–30 seconds total, with 45–60 seconds of rest after each one. And remember, to do the plank workout, just go here, choose three planks from list, and do each one for 30 seconds, resting one minute between each. As the challenge goes on, try to hold these planks for longer, adding 10 to 15 seconds each week.

You can do this! Good luck today!

Here's your warm up for the day:

Single-Leg Deadlifts

With a slight bend in the knee of your weight-bearing leg, pull your shoulders back and keep your hips squared as you hinge at the hips, bending over and reaching toward the floor. Keep your back flat. Reach until you feel a slight stretch in your hamstring. Do 15 reps, then switch sides and repeat.

Mountain Climbers

In a push-up position with your wrists under your shoulders and your feet hip-width apart, bring one knee toward the inside of your elbow. Keep your back straight and neck neutral while squeezing both your abs and glutes. Alternate sides and repeat until you’ve done 15 on each side.

Front Leg Swings

Lightly hold a chair or wall for support with your right hand. Stand tall, squeezing your abs and glutes as you swing your left leg forward, maintaining a straight back and squared hips. Swing with control and bring your leg back to the start position (not behind you). Do 15 reps, then switch sides and repeat.

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