5k Training Program

Week 1 | Day 7

Fun Run
or
Cross Train

“Be aware of wonder. Live a balanced life – learn some and think some and draw and paint and sing and dance and play and work every day some.” – Robert Fulgham

Celebrate being an active and healthy person! No intervals. No time focus. The goal here is to play outside. This could be playing frisbee or kicking a soccer ball around. Go for a walk or hike with a friend or even a relaxed, easy run in your favorite place listening to your favorite music. Each week we will aim to inspire you with something fun and different, so you can look forward to these days as your reward for an excellent training week!

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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

  • If-You-Just-Gotta Run
    Duration

    Beginner: 1.5 miles
    Intermediate: 1.5 to 4 miles
    Advanced: 4 miles

    Effort Levels

    All Levels: RPE of 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.