Name: Playbook - Michelle Khare - W5/D2 Run a 10K - Running
Uploaded: 2023-12-15T04:46:06.724Z
Duration: 60 min
Description: W5/D2 Run a 10K - Running

I like this framework; it allows me to fiddle with it depending on what I think my body needs. Today it was .5mi jog warm up, 4mi w/.5mi fast, .5mi recovery, .5mi cool down.

Pamela B

Ran this yesterday and it felt great! Probably the best and most confident I’ve felt during a run so far!

Jaime

Tiring run with the sun up in the sky but exciting to be in the last week. A little later than never is better. 🤭

Xiomara

It was absolutely POURING down rain during my run tonight and since I’ve never had to run so far in rain before it was quite daunting. But instead of giving up or deciding to run inside, all I could think was “Challenge Accepted!” 😎😂

Sienna

Klaira

Today was great weather for running, felt strong 💪🏻

Betta Paiano

Woo that felt great!🎉 It’s really hard for me to maintain a pace sometimes but I focused on that today and did pretty well!

Ashley

I felt a little disappointed cause I had to stop and walk by 5k. But I’m also happy I knew when my body needed some rest and at the end, I’m genuinely proud of me for knowing how to pace myself🏃🏻‍♀️✨

Sarah E

I didn’t feel 💯 but I was able to push myself to complete the 4 mile run 🏃‍♀️🏃

Great job everyone 💪

Hamed

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

W5/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.

W5/D2 Run a 10K - Running

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