“One does not overcome an obstacle to enter the land of no obstacles.” — Ryan Holiday

The goal is to keep a steady pace for 60 minutes.

Bringing a friend along is a good idea for this one because you should be able to pass the talk test. This means that while running you should be able to hold a conversation without feeling breathless.

If running the whole time is still a struggle, try breaking it up like you may have done last week, but increase the amount of time you run or decrease the amount of time you walk.

Remember to explore, breathe some fresh air, and enjoy every step.

Duration

• ~70 minutes

Locations

• Out your front door
• A familiar bike path
• Explore someplace new!

Warm Up

• Air Squats: 30 seconds
• Leg Swings & Lunges: 30 seconds per leg
• Arm Swings: 30 seconds

Main Workout: 60 minutes

• Easy Run
• Alternate Running and Walking
• Walk or Hike

Cool Down

• 5 minute follow along video with Coach Holly
• Squat Hold to relax the hips, back and glutes
• Downward Dog to Upward Dog flow to stretch the shoulders, calves and abs
• Pigeon Pose to relax the hips and groin
• Childs Pose to quiet the mind and stretch the lats