Ok, you’re in the middle of Week 3, which means you've got strides, planks, and a 15-minute run/walk.

Let’s DO this.

Remember, you’re tacking on four strides to the end of your run/walk today. Each stride should last 20–30 seconds total, with 45–60 seconds of rest after each one. Remember, to do the plank workout, just go here, choose three planks from list, and do each one for 30 seconds, resting one minute between each. Try to hold these planks for longer than you did last week — even holding them for an extra 10 seconds is a big deal!

Coach Jason has some advice for you today:

“Last time we touched on recovery and the importance of sleep, high-quality nutrition, and reducing stress. Another great way to boost your recovery and give your sore muscles some relief is through self-massage. There's no better way to massage yourself than with a foam roller. They're relatively inexpensive but quite versatile: Use them to roll any muscle in your legs after you run to aid the recovery process. Just spend about a minute on each major muscle like the quadriceps (front of the thigh), hamstrings (back of the thigh), calves, and glutes (your butt).”

Lunge And Twist

Stand tall with your feet hip-width apart. Lunge forward keeping your back straight, your shoulders over your hips, and your front knee in line with (and not extending past) your toes. Lower your body until your back knee is hovering just above the floor. Squeeze your abs and twist from the torso towards your front leg. Alternate sides and repeat until you’ve done 15 on each side.

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.

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