13's Your Lucky Day To Run

The 4 Weeks To 5k Challenge rolls on! You've got a 25-minute run and lunges. It's time to do the work!

So, it's the end of week two and you've got all kinds achievements under your belt, from squats and lunges, to planks and strides.   Today you'll do your first 25-minute run-walk. Before you get freaked out about this longer run, check out what Coach Jason has to say!   "Longer runs are fantastic at building your endurance, stamina, and durability. As the saying goes, 'The long run puts the tiger in the cat!' You might be intimidated by these longer runs but they're quite manageable when you break them into 4-5 minute chunks of time. Plan a route around your neighborhood of roughly two miles and get to work. Those short runs will feel like a vacation next week!"   Get at it today! You're halfway through the Challenge — and you're doing great!     Here's your warm up for the day:     Side Lunges   With your toes pointing forward, your chest up and your back straight, push your hips back, and take a big lateral step with your right foot. As you lower into a lunge, bend your right knee, ensuring it's in line with your toes. Do 15 reps, then switch sides and repeat.   Front Leg Swings   Lightly hold a chair or wall for support with your right hand. Stand tall, squeezing your abs and glutes as you swing your left leg forward, maintaining a straight back and squared hips. Swing with control and bring your leg back to the start position (not behind you). Do 15 reps, then switch sides and repeat.   Lateral Leg Swings   Place your arms on a wall or chair for support. With your arms shoulder-width apart, squeeze your abs and keep your torso still as you swing your leg side to side from your hips. Do 15 reps, then switch sides and repeat. More From BuzzFeed 31 Pieces Of Workout Clothing You'll Wear All The Time 24 Pictures That Will Make Way Too Much Sense To Runners Do you know someone who would love the Goodful newsletter? Tell them to sign up here! View our privacy notice and cookie policy.     BuzzFeed, Inc. 111 E. 18th St. New York, NY 10003   We hope you love the products we recommend! Just so you know, BuzzFeed may collect a small share of sales from the links in this email.   Unsubscribe