Photo credit: www.self.com
This progression of the plyometric hop helps train power, explosiveness, agility, and balance.
As you continue your weekly running regimen, it’s crucial to maintain the routine established in your previous sessions. This week, the focus remains on the same 1-minute walking and 4.5-minute running intervals.
Consider experiencing this workout without headphones, especially if you’re outdoors. Embrace your surroundings; mentally engage with the environment by identifying objects that start with each letter from A to Z, or spotting colors that fit into the ROYGBIV spectrum.
If you’re on a treadmill, music can still accompany you, but you can engage in the same mental games by observing gym equipment or the outside world through the window.
Thursday: Run/Walk Intervals
- 5-minute warm-up
- Walk 1 minute, run 4.5 minutes (repeat 4 times)
- 5-to-10-minute cooldown
Total time: 32–37 minutes
Reflecting on our discussion about being mindful of our surroundings, today’s rest day presents a perfect opportunity to connect with nature more actively. Consider the calming practice of nature crafting. Collect natural materials to create decor that resonates personally, enhancing both mindfulness and creativity in your daily life.
This week’s final workout will retain the 1-minute walking intervals but will increase the running time to 5.5 minutes. Therefore, you’ll be repeating the cycle four times instead of five, incorporating additional walking to help elevate your heart rate progressively and enhance your endurance.
Previously, we touched on gratitude as a valuable mindset. Not only does it uplift your mood, but studies have shown to help reduce the risk of burnout among athletes. As you run, take a moment to reflect on what makes you grateful, from the comfort of your footwear to the supportive community around you.
Saturday: Long Run/Walk Intervals
- 5-minute warm-up
- Walk 2 minutes
- Walk 1 minute, run 5.5 minutes (repeat 4 times)
- Walk 2 minutes
- 5-to-10-minute cooldown
Total time: 40–45 minutes
Today is your rest day—no scheduled workouts! Instead, think about nurturing your social connections. Spend time with a friend, whether visiting a familiar spot together or catching up through a video call. If you prefer, simply enjoy each other’s company in a relaxed setting.
Photography: Katie Thompson. Wardrobe styling: Kathleen Thomas. Hair: Walton Nunez. Makeup: Miranda Richards.
Athletes featured: Laura Girard, a certified personal trainer; The Energy Academy, founder; Ameerah Omar, a mindset coach for Adidas Runners NYC; Morit Summers, trainer and owner of Form Fitness Brooklyn; and Amanda Katz, running coach in NYC.
Source
www.self.com