Photo credit: www.self.com
This progression of the plyometric hop aids in developing power, explosiveness, agility, and balance.
Welcome to the final run/walk intervals of your training program! In this session, you’ll slightly adjust from Monday’s routine. Increase your running intervals to 8 minutes, while reducing your walking break to 1 minute. Maintain an easy effort level as you transition smoothly between walking and running.
As you engage in today’s exercise, remember the motivating phrases you’ve experimented with throughout this program. Try a few out to determine which resonates most with you, ensuring you have reliable mantras ready to sustain your motivation this Saturday.
Thursday: Run/Walk Intervals
5-minute warm-up
Walk 2 minutes
Run 8 minutes, walk 1 minute (repeat 2 times)
5-to-10-minute cooldown
Total time: 30–35 minutes
Today marks your last rest day before the upcoming 30-minute run! Take this time to finalize your plans for tomorrow’s big event. Decide what to wear, when to start, and the route to take.
Many runners prefer to prepare their gear the night before—check out #flatrunner on Instagram for ideas. This helps ensure nothing is overlooked and also makes for a nice snapshot of your preparation. Even if you don’t post it, consider keeping that photo as a personal memento!
Now is also the perfect opportunity to revisit your energizing playlist and enhance it with your favorite tracks. Ensure that your phone, headphones, and watch (if you use one) are fully charged and ready to go. Lastly, don’t forget to plan a way to celebrate your run, whether it’s treating yourself to a special meal, enjoying time with friends, or crafting a medal to commemorate your achievement—however informal it may be!
Saturday: Goal Run!
Today is the culmination of your preparations! After months of dedication, the time has finally come to put your hard work to the test. Your body and mind are primed—just lace up those shoes, warm up, and get ready to run.
Turn up your playlist to keep the energy flowing and rely on your mantras to help you remain focused during more challenging moments. Know that everyone supporting TeamSELF is cheering for you, each step of the way!
Saturday: 30-Minute Run!
5-minute warm-up
30-minute run! (continuous)
5-to-10-minute cooldown
Total time: 40–45 minutes
Sunday: Rest—and Celebrate!
Today is dedicated to rest and marks the conclusion of your program! Congratulations on completing 12 weeks of diligent training and achieving your 30-minute run yesterday. We commend your efforts and commitment throughout!
As you consider your next step in your running journey—whether that involves joining a club, entering races, or continuing to enjoy leisurely runs—you’ve rightfully earned the title of runner. Welcome to the community, and we hope our paths will cross again for more shared experiences!
Photography: Katie Thompson. Wardrobe styling: Kathleen Thomas. Hair: Walton Nunez. Makeup: Miranda Richards.
Athletes featured: Laura Girard, a NASM-certified personal trainer and founder of The Energy Academy, wears: Alo jacket, sports bra, shorts, and sneakers, and Comme si socks; Morit Summers, a Brooklyn-based trainer and owner of Form Fitness Brooklyn, wears: Lululemon top and leggings, Aerie sports bra, and Nike sneakers; Amanda Katz, a certified personal trainer and running coach in New York City, wears: Adanola top and shorts, Nike sneakers, and socks.
Source
www.self.com