  
You’re more than halfway through this challenge, which is amazing! Take a second to pat yourself on the back. You're doing great! This week, you’ll be alternating three minutes of running with one minute of walking. Today, you’ll also do strides at the end of your run/walk. Remember, each stride should last 20–30 seconds total, with 45–60 seconds of rest after each one. Let’s get to it and see what Coach Jason wants you to know about today’s workout. “Now that you're running more and incorporating more strides and drills into your training, it's important to talk about recovery. All the hard work you're doing is great, but it will be wasted if your body doesn't absorb it. When you ‘absorb’ the training and adapt to it, you'll get stronger, faster, and gain more endurance. And it won't happen without proper recovery, so make sure you're getting enough sleep, eating mostly whole foods, and reducing outside stress in your life as much as possible. By giving your body the chance to heal, recover, and gain fitness, you'll feel better on every run (and run faster, too!).”
Here's your warm up for the day:
 High-Knee Skips
As you push off one foot, bring the opposite knee towards your chest. Stand tall as you swing your arms for momentum and balance, and land on the balls of your feet. Continue until you’ve brought each knee up 15 times.  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.  Hurdle Mobility
With your wrists directly under your shoulders and knees under your hips, bend one knee about 90 degrees. Move your leg (from the hip) in a circular motion first counterclockwise, then clockwise, keeping your back flat. That’s one rep. Do 15 reps, then switch sides and repeat.  More From BuzzFeed Do you know someone who would love the Goodful newsletter?
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