Name: Playbook - Michelle Khare - W2/D5 Run a 10K - Active Recovery
Uploaded: 2023-12-15T04:46:06.440Z
Duration: 45 min
Description: W2/D5 Run a 10K - Active Recovery

This was a great recovery to follow up yesterday’s run! I love that active recovery is built into the program and is just as important as the running and body weight training.

Jaime

Late night stretches before going to sleep are the best 👌 W-2 D-5 done 💜

Xiomara

This was much needed after yesterday’s run! The calf stretches were amazing. I felt my form was better than last week, so it was nice to see progress in that way. Great job everybody! 💃🏽

Risa

Those calf stretches saved me after dragging my feet from yesterday. Thank you, Michelle, for showing us these stretches. They help a lot with every area of the lower body.

Vince

Alese

I love recovery day :) feels like doing a little bit of yoga poses and it helps stretch and strengthen everything very nicely ✨

Sarah E

A much needed stretch workout! Love there is a set time limit to hold the stretch. The calf stretch felt so so good! Getting ready for the weekend run. Let’s do it!! 🏃🏽‍♀️🏃🏽‍♀️

Komal

My legs were so sore this morning but the couch stretch felt amazing! Looking forward to our run tomorrow!!!

Brianna Munoz

Really sore today. Need to prioritize stretching everyday.

Teddie Meadows

much needed stretching day! my quads and calves are sore from this weeks runs

Klaira

Great relaxation for the muscles. I hope y’all are all reset for the upcoming week 😉

Hamed

Stretch days are always much needed, and now I'm feeling so much better! Ready to tackle my day today, feeling refreshed!! ✨️

Chloe

I probably did this a bit early in the week, but my body really needed a stretching day to recover so this was just what I needed!

Sienna

Dead Bugs
Bird Dog
Butterfly Stretch
Calf Wall Stretch
Cobra 
Couch Stretch

- Lay flat on there ground with your arms extended overhead
- Elevate your legs and arms until vertical with the ground
- Lower them back to the starting position to complete one rep

Dead Bugs

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird Dog

- 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

- 30 SECONDS EACH SIDE
- Find a wall or beam that you can use as support
- Bring the toes of one foot up onto the wall and the heel onto the floor while bending the knee of the other leg.
- Straighten your knee and hold the stretch

Calf Wall Stretch

- With your hand on the floor at about shoulder width raise your chest 
- Bring your back up 
- Focus on breathing and form

Cobra

- 30 SECONDS EACH SIDE
- In a low lunge position, put your back shin flat against a wall, couch, or another flat surface behind you
- Sink your pelvis down to the ground

Couch Stretch

Circuit

W2/D5 Run a 10K - Active Recovery

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

Marguerite Faure

Martina

W1/D3 Run a 10K - Bodyweight Strength

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 :)

Christina

W1/D4 Run a 10K - Running

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!

Alissa Goodberlet

Cristina Herrera

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🥵

Camille

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

Kirpa Kaur

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.

W2/D5 Run a 10K - Active Recovery

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