28 Days To 5K: Week 2

by Megan Searfoss

Run Like A Mother

You’re in the race groove now! This week, we extend your running intervals, shorten your walks, and add upper body and core strengthening moves after you cool down. You may think you only use your legs and arms when you run, but you actually use your entire body. Having a strong core and upper body helps support your posture as you stride, so your run feels easier. And we really mean easier!

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28 Days To 5K: Week 2
by Megan Searfoss
19 EXERCISES
Speed_walking
Speed Walking
Walk briskly for 5 mins to warm up
089_jumping_jacks
Jumping Jacks
3 sets of 30-second intervals; rest for 30 seconds
Toe-heel-walks
Toe And Heel Walks
Walk forward and back 15 yards; 2 sets
Hips-circles-2
Hip Circles
2 sets of 10 reps on each leg
Hips-swings-3
Hip Swings Front/back/side-to-side
2 sets of 10 reps on each leg
Inchworm-2
Inchworm
5 reps
High-knee-to-chest-lunge-1
High Knee To Chest Lunge
5 reps on each side
Exercise_running_256x144
Running
Run for 3 1/2 mins; walk for 1 1/2 mins; repeat 8 times
Exercise_walking_256x144
Walking
Walk slowly for 5 mins to cool down
Calves-stretch
Calves Stretch
hold for 30 seconds on each leg
Quadricep-stretch
Quadriceps Stretch
hold for 30 seconds on each leg
Buttocks-stretch
Buttocks Stretch
hold for 30 seconds each leg
Hamstring-stretch-1
Hamstring Stretch
hold for 30 seconds on each leg
082_hip_flexor_stretch
Hip Flexor Stretch
hold for 30 seconds on each leg
118_push-up
Push-up
perform for 1 min; rest 30 seconds
Start
Bicycle Kick
perform for 1 min; rest 30 seconds
166_plank_up-down
Plank Up-down
perform for 1 min; rest 30 seconds
Start
Crunch Twist
1 min; rest 30 seconds; repeat 3 times, start with push-ups
Start
Cat Cow Stretch
perform for 1 min
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