Name: Playbook - Michelle Khare - W4/D2 Run a 10K - Running
Uploaded: 2023-12-15T04:46:06.639Z
Duration: 45 min
Description: W4/D2 Run a 10K - Running

The run was too short, so I made it a 3miler with fartleks

Pamela B

It was great to have a low-key run today! Having these little breathers really helps me reorient and stay focused!

Jaime

It was an easy run 🏃‍♀️🏃‍♂️🙂

Hamed

Good! I pushed myself hard and brought my mile time down by a minute and a half. Not easy but nice and short.

Ruth

Loved this run, the weather was a bit cold but I still sweated a little. Perfect way to start the day :)

Sarah E

This run went way better than week 1 run! Forsure thought i’d be running 3.5 miles today so it was nice to find out it was only 1.5!

Klaira

Great run! Shorter but still quite energetic. Week 4 here we go!!

Xiomara

Today was the coldest temperature I’ve had to run in so far for this challenge, and it was crazy to see just how much temperature can affect running ability. It was easier for me to run 3.5 miles in a normal temperature range than it was for me to run 1.5 miles today!

Sienna

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

W4/D2 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

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.

W4/D2 Run a 10K - Running

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