The 4 Weeks To 5k Challenge starts today! You've got a 10-minute run/walk today. Let's do this thing!
Welcome to your very first day of running!
Don't worry: You're not going to hit the pavement at top speed. This week, you're going to alternate a minute of walking with a minute of running — for a total of 10 minutes. And keep in mind: unless otherwise specified, your running pace should be controlled, comfortable, and conversational. That means that you should be able to carry on a conversation while you're running. If you can't, you're running too hard. Like we said, this is meant to be doable! And remember what Jason said in our first email: Success is all about consistency, so get out there and get this workout done!
We also want to make sure you're fully prepared for each run, so we're going to start each workout with a warm-up routine. It'll get you loose and ready to run — so take a few minutes and make sure you follow the GIFs and instructions below!
Here's your warm up for the day:
With your wrists directly under your shoulders and knees under your hips, bend one knee about 90 degrees. Move your leg (from the hip) in a circular motion first counter clockwise, then clockwise, keeping your back flat. That's one rep. Do 15 reps, then switch sides and repeat.
Lie on your back with your arms outstretched and your shoulders and upper back against the floor. Rotating at the hip and torso, bring one leg across your body diagonally toward the opposite hand. Alternate sides and repeat until you've done 15 on each side.
Lie on your stomach keeping your shoulders and chest as close to the floor as possible and your arms outstretched. Squeeze your left glute and from your hips (with minimal torso rotation) bring your left leg up and across your body diagonally with your toes pointing toward your right hand. Alternate sides and repeat until you've done 15 on each side.