5k Training Program

Week 3 | Day 21

Fun Run
or
Cross Train

“You’re braver than you believe and stronger and smarter than you think.” — Winnie-the-Pooh

Each week we ask you to do something slightly new and different. This can include: playing in a pick-up game (soccer, flag football, or volleyball), or riding a bike.

If you do choose to run, you “have-to-have-to-have-to” run a new and different route each time, preferably with a new and different person each time! Running can help us meet new people and experience new places, and the combination of those two are easy ways to keep us excited and inspired by our program!

Regardless of the activity you choose, we also prefer you leave the watch or screen at home, or at least out of sight! Focus on the company you’re with and the new scenery you’re exploring!

So go forth, unplug, and tap into the outdoors!

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Workout

  • Dynamic Warmup: Lateral Lunges, Bend and Touches, Sprawls

    10 Lateral Lunges, each side. Relax deeper into the lunge as you progress
    10 Bend and Touches
    10 Sprawls. Be happy this isn’t a burpee

  • Must. Run. Now.
    DURATION

    Beginner: 2.5 miles
    Intermediate: 2.5 to 5 miles
    Advanced: 5 miles

    EFFORT LEVELS

    All Levels: 3/10 to 4/10

  • Mobility: Your choice!

    Today’s a great day to spend a little more time paying attention to those tight or sore muscles. Pick your favorite mobility exercise from the past weeks and show yourself a little love.