1 week down, 3 to go in the 4 Weeks To 5k Challenge! You've got a 20-minute run-walk up next. Let's go!
Today's day 6 — let's get at it!
You've got a big day: A warm-up followed by 20 minutes of running and walking.
Here's what Coach Jason wants you to know about today's workout: "Now that you're starting to run more, you might be apprehensive about a 20-minute run-walk. But you're ready for it! As long as you run as comfortably as possible — and walk as slowly as needed — this will be a manageable workout.
The beauty of these run-walk sessions is that soon (it will only take a few weeks!), you may not even need those walk breaks. The body adapts to this type of exercise very quickly, so get through the first few weeks and you'll be in significantly better shape than you are today."
Today's your day! Let's get moving!
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.
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.
Lateral Leg Swings
Place your arms on a wall or chair for support. With your arms shoulder-width apart, squeeze your abs and keep your torso still as you swing your leg side to side from your hips. Do 15 reps, then switch sides and repeat.