Emily Gokita

your cross training BFF 🧘‍♀️ 💪

This program is for that stage of pregnancy when runs are feeling daunting and aren't filling your cup the same way they used to. It could start at 20 weeks, it might start at 28 weeks – this is going to be unique to you. 

The goal: Keep moving your body for as long as you can, strengthen your glutes, back body, and core, then also prep for labor and early postpartum with breath work and stretching. 

I set this up to start at 28 weeks which marks the beginning of the third trimester. If you're starting your interval runs sooner, you'll hang in the 28-31 week block until you reach week 32. DM me if you're looking for some personalized guidance. I'm happy to help!

Here's what to expect each week:

3 x interval runs (in the PDF)
2 x strength days with core and stretching woven in (upper day, lower day)
1 x cross training day (long bike, walk, hike, or one of my cardio classes) 

Intensity will look like:

- 5-10 minute jogging intervals for the first few weeks, scaling down to 1 minute intervals as we near the 40-week finish line (fun fact: we'll reverse these intervals postpartum when we return to running)
- strength will be heavy lifts to keep those glutes and back body strong, adding in more breath work and stretching near the 40-week finish line
- you'll always have options to switch runs to cross training workouts instead – the main goal is to get your heart pumping and feel good doing it

Suggested weekly schedule:

- Mon. | Run
- Tues. | Lower Strength
- Wed. | Run
- Thurs. | Upper Strength
- Fri. | Cross Train
- Sat. | Run

*Add walks or easy bike rides on any other days. :) 

I'm always just one DM away. Ask me anything – seriously.

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