The 4 Weeks To 5k Challenge is back with a 10-minute run-walk and your very first plank workout!
Welcome to your second workout!
We hope you're flying high from getting your very first workout in the books! Today you've got a warm-up (just like Day 2, we've detailed it all at the bottom of the email), a 10-minute run/walk session, and planks. Choose three planks from this 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!
Here's what Coach Jason has to say about planks as part of your 5K journey: "The plank is a versatile core exercise that helps build strength not just in your abs, but also in your lower back, glutes, and oblique muscles. They also aid in preventing injury by helping you maintain good form even when you're tired. Remember to breathe, maintain good form, and know that they'll get easier with time!"
Let's get started on your second workout!
Here's your warm up for the day:
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.
Stand tall with your feet hip-width apart. Keep your weight-bearing leg straight while bringing your knee as close to your chest as your flexibility allows. Alternate sides and repeat until you've done 15 on each side.
With your knees bent (about 45º) and heels on the floor, engage your abs as you swing your legs to the side. Repeat, alternating sides, until you've done 30 on each side.