This progression of the plyometric hop helps train power, explosiveness, agility, and balance.
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By now, you know the drill. The second run/walk of the week is the same as the first. In this case, you’ll do 1 minute of walking, then 4.5 minutes of running.
This time, consider going without headphones at all, especially if you’re doing this run/walk outside. Take the time to pay attention to the environment around you. To gamify it, mentally go through your ABCs or the rainbow, noticing something that starts with each letter of the alphabet (airplane! bunny! car!) or has all the colors in ROYGBIV.
If you’re on the treadmill, you can take a pass on opting out of music. But you can still be mindful of what’s around you by playing the ABC or rainbow game with objects in the gym or out 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
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Yesterday, we talked about noticing the environment around you. Today, on your rest day, consider taking a more hands-on approach to meeting Mother Nature: Might we suggest the art of nature crafting? Read on to learn how to make some yourself. Hunting for your natural mementos can not only be an act of mindfulness, but also a way to bring play back into your day-to-day—and get some cool (and inspiring!) personalized decor to boot.
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For your last and longest workout of the week, you’ll keep the 1-minute walking intervals, but extend the running intervals to 5.5 minutes. For that reason, you’re doing only four repetitions as opposed to five. You’ll also get a little extra walking in after your warm-up and before your cooldown to gradually elevate your heart rate and continue building your endurance.
We talked some about gratitude in Week 5. Not only is it a proven mood booster, but it’s also been shown to decrease athletes’ risk of burning out in their sport. As you stride today, take a mental inventory of everything you’re grateful for, from the cushiness of your running kicks to the helpful staff at the gym to the friends who’ve supported you on this journey.
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
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It’s your day off—no workout at all today! Instead, speaking of those friends you’re grateful for, consider taking the opportunity to work on those relationships. Maybe visit an old haunt with a longtime pal who’s close by, or schedule a video call with one who’s farther away. Or, if your brain’s fried from all this planning, why not simply hang out and do nothing with people you love?
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Photography: Katie Thompson. Wardrobe styling: Kathleen Thomas. Hair: Walton Nunez. Makeup: Miranda Richards.
Athletes in order of appearance: 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; Ameerah Omar, city captain and mindset coach for Adidas Runners NYC, wears: Alo sports bra and leggings, Nike socks, and Hoka sneakers; Morit Summers, a Brooklyn-based trainer and the owner of body-positive gym, 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.
