News: It's The Last Day Of The Challenge!

Thursday, November 5, 2020

It's The Last Day Of The Challenge!

Here we are, your very last day of the challenge!

Just take a moment to think about how far you've come. You should be SO proud. Let that energy carry you through your VERY LAST WORKOUT of the challenge, which is actually...a practice 5K.

That's right, today you will warm up as usual and then map out and run a 3.1-mile route. You can do this!

And if you don't believe it, here are some words from Coach Jason that should reassure you:

"Considering all the work you've done up to this point, if you keep the pace comfortable and calm, you should be able to run the entire distance without stopping to walk. You can do this. And once it's done you'll know beyond a shadow of a doubt that you can finish a 5K.

Believe in yourself, throw on an epic playlist, and get out there and do this thing!"

Here's your warm up for the day:

Single-Leg Deadlifts

With a slight bend in the knee of your weight-bearing leg, pull your shoulders back and keep your hips squared as you hinge at the hips, bending over and reaching toward the floor. Keep your back flat. Reach until you feel a slight stretch in your hamstring. Do 15 reps, then switch sides and repeat.

Knee Hugs

Stand tall with your feet hip-width apart. Keep your weight-bearing leg straight while bringing your knee as close to your chest as your flexibility allows. Alternate sides and repeat until you've done 15 on each side.

Groiners

With your knees bent (about 45º) and heels on the floor, engage your abs as you swing your legs to the side. Repeat, alternating sides, until you've done 30 on each side.