Name: Playbook - Michelle Khare - W1/D4 Run a 10K - Running
Uploaded: 2023-12-15T04:46:06.316Z
Duration: 45 min
Description: W1/D4 Run a 10K - Running

It was great! I am super sweaty 😂 but confident that I will be able to run a 10k in april 🙌🏻🙌🏻🙌🏻

Tessy

Just the push I needed to get outside. Nothing like some fresh air for the run :)

Marguerite Faure

Christina

Started walking for about 400m after hitting 1.6km but it’s ok! Will try not to stop for the next run.

Kathryn Bingley

Each day gets a little tougher but each day I get a little more proud of myself for pushing my limits!

Jaime

Wow that was hard but I made it and I’m proud to say I’m one day closer 😓

Cristina Herrera

I was actually so amazed to see that I was able to run 1.5 miles without stopping! It’s the little wins that’s helping me keep going 🥲

Camille

i did worse today than the last time i ran. i guess that's normal. i still gave the workout 5 stars though!

Alissa Goodberlet

Hot day but I made it! I need to complete my last 2 weekly workouts today 😭

Xiomara

Today’s run fueled by cold brew and Mr.Brightside!

MC Howell

When I first saw that we had to go an extra 0.5 mile from last time I didn’t think I could do it. I had to stop 5-6 times last time because my cardio was so bad. Yet somehow this time I stopped only twice even though it was a farther distance. In other words, I can already tell the difference in my body’s ability just a week in!

Sienna

I forgot to comment yesterday. My bad 😅

This workout humbled me because I wanted to go a certain speed, but I had to dial down the speed because I was afraid of falling off the treadmill 🤣

I love the increasing amount of miles to learn how to properly pace myself and to be patient. Thank you, Michelle!

Vince

Another great one! I didn’t even know I could run 1.5 miles. 😂
Thanks for adding those stretches, they definitely helped open up before the walk/jog. Loved it!

Komal

Better stamina than the second day run! #GettingStronger Thanks Michelle🙌

Amruta

Another awesome run! Can’t wait for the next one!

Brianna Munoz

Yay! Another run down! Once again, feels so great! Great job everyone else who’s taking this on! You go! 😊

Hannah

This was really tough! Definitely had to walk/run at some point! 🥵

Risa

The two miles really got my heart pumping. It was challenging but I finished it. 

This is my first time running two miles ever!!

Kirpa Kaur

Ian had nothing on me! Did my routine in hurricane winds…great when they were at my back, not so much head-on.

Kimber

It's crazy how painful running is in the moment, but then when you finish- How amazing you feel afterwards. At the start, I'm like "YES!!"💪 In the middle, I'd think "Maybe I should stop early... This is getting too hard..."

But nooo I keep at it!! Until I reach the end and it's time for the cool-down walk, I can tell myself "You did it!!" 💕

Side note: The stretches are absolutely lovely!! I usually do one round of each at the beginning, then one of each at the end. Stretching out the legs after such a difficult run is like the cherry on the top of a protein shake. ✨️

Chloe

Ran this at a minute and a half faster pace then the first run!! Wohooo 🥳

Alyssa S

It was kinda hard for me, I think its because im just 12, but I DID IT!!!

Lukne

First actual run of the challenge for me. I played soccer on the first run day and counted that as my 1.5mi. 
12min/mi, I hope to improve that!

Jessica

Today felt a bit easier to get through than the first running day (day 2)... progress!!

Alese

During the run half way through my legs were feeling it. Didn’t run as fast as day 2 but will work on speed though out the next 5 weeks!

Klaira

I did this training on day 2 of the program. I’ve doubled up on the strength training & running both days to get caught up. I ran faster today than yesterday which made me feel good. I don’t like running, but somehow I’m excited for the next training session.

Teddie Meadows

I enjoyed today’s run a lot. I love the pace we are going with… poco a poco, slowly but surely ☀️🌱🏃🏻‍♀️

Sarah E

I liked the stretching exercises as they really helps with  muscle soreness for the previous workouts 🏋️‍♀️
Its getting serious with the miles 😄🏃‍♂️

Hamed

Great! These workouts are definitely available for my schedule. I’m encouraging doing this with my boyfriend! We will be better athletes day by day! 🙌

Meralia Martinez 

Running Warm-Up:
Hurdler Stretch
Butterfly Stretch
Leg Swings (Front To Back)
Leg Swings (Side To Side)

Run

- 30 SEC EACH SIDE 
- Sit on the ground with one leg extended in front of you and the other tucked behind you in a hurdlers position 
- Lean over the front leg as far as you can intensifying the stretch

Hurdler Stretch

- Sit on the ground with the soles of your feet together 
- Place your hands on your feet and place your elbows on your legs
- Press down with your elbows pushing your knees towards the ground and stretch 
- Hold position

Butterfly Stretch

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Leg Swings (Front To Back)

- 10 REPS EACH SIDE
- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps

Leg Swings (Side To Side)

Running Warm Up

Cardio - Walk Treadmill

Cardio - Jog Treadmill

W1/D4 Run a 10K - Running

Such a great workout 💪 had me sweating!!!

Jillian

Definitely challenging if you haven’t worked out in a while but makes you feel so good afterwards :)

Aida

Susan

W1/D1 Run a 10K - Bodyweight Strength

This was a little for a beginner runner, I was able to do half a mile in a jogging state. That was a lit for me I will keep working on this for a while for sure

Heather

aiden

W1/D2 Run a 10K - Running

Looooved this! Used this as a finisher, let’s say it was a lot :D

Lissy

Martina

W1/D3 Run a 10K - Bodyweight Strength

this was a much needed recovery session. i had to substitute a couple of the stretches out for different ones because they weren't stretching me enough. it was overall great!

W1/D5 Run a 10K - Active Recovery

Spotify really understood the brief today- I had some old school bangers that made for an epic session. Highly recommend B.o.B Magic to add a skip to your step 😎 😃

Anna

Not feeling so good but managed to run 2.4pm instead of 3.2km

W1/D6 Run a 10K - Running

Shortened the breaks, and then it was exactly what I needed ☺️

Wow I thought this workout seemed simple but it really got my heart racing 😍😍

W2/D1 Run a 10K - Bodyweight Strength

I'm running a tad faster, which is awesome to see 😀

It felt so good being able to run 1.5 miles without stopping! 6.2 still feels pretty far off but with each day I’m getting more confident that I can do it.

Running 1.5 miles has started to become a hit or miss with me. It either feels really good or it’s lowkey a struggle! I’m gonna start running outdoors because staring at the numbers on the treadmill is killing me🥵

W2/D2 Run a 10K - Running

Great life choice 👌 Those wall walks were a fun addition 😀

Much more exhausting than I thought but never boring :D loooooved it

W2/D3 Run a 10K - Bodyweight Strength

Wow. I can’t believe I just that! Feels awesome

I was nervous going into today’s run because I wasn’t sure I’d be able to hit 2.5 miles without stopping, but each day this program has shown me I’m capable of way more than I even realize! Felt good to get out there and knock this run out.

W1/D4 Run a 10K - Running

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