Week 4: 02/26-03/05

Hi! It’s Haley here with your week four training for our 5K coming up on April 30th (more details to come).

Let’s get started!

 

Week Four: 

*Before each run, make sure to do a warmup with some dynamic stretching (the moving kind). Here’s a sample warmup: 20 walking lunges, 20 Frankensteins, 20 windmills, 20 quad pulls, 20 hip openers, 20 hip closers, and then stretch anything else you need.*

Sunday 02/26- Start with 2.5 miles and run at a comfortable/slower pace, record your time.

Monday 02/27- Do 2.5 miles at a slightly faster pace and record your time.

Tuesday 02/28- Rest day. This is super important in keeping you away from injuries so don’t forget it!

Wednesday 03/01- 3 mile run at a comfortable pace, record your time.

Thursday 03/02- Add in some cross training for 10 minutes then do a different type of cardio such as cycling, elliptical, swimming, etc. Here are some videos and examples: beginner’s Crossfit, beginner’s abs.

Friday 03/04- Rest day. This is super important in keeping you away from injuries so don’t forget it!

Saturday 03/05- 2.5 miles, run as fast as you can and record your time.

*After each run, cool down with a slow jog for about 5 minutes. Do some stretching at the end incorporating dynamic and static stretches. I always need to stretch my hip flexors. Here’s a good post-workout stretch video: Here*

Comment other suggestions and questions!

Don’t forget to share with your friends.

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