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Week 02: Forming a Habit


Welcome to week 2! How did week 1 feel?

This week is not much different from last. The goal is to allow your body time to adjust this week.

Keep using the sheet to track your workouts and rate your walks and runs.

It can be challenging to keep things slow at the beginning of a new program or goal. This is often the time when motivation is highest and you may feel like you’re wanting to do more than what is outlined on the weekly schedule.

Friend, I hear you! Hold tight and stay the course. 

There are many benefits to slowly building up to a goal. In a thoughtful and slow progression, you are less likely to overtax your body physically and mentally. Approaching a running goal slowly is great for our bodies. These slow jogs and longer walks will help your feet to develop more strength. Take a peek at those feet- they’re responsible for holding up your entire body, so they need to be strong!

There’s also evidence to suggest that a slow progression allows the body to recover more quickly. Keep at it, my friend.

Habits are formed through repetition: keep showing up! 

Lace up those shoes and head outside.


Daily assignments for the week ahead:

  • M: Brisk 30-min walk, 5 min express yoga: hamstrings
  • T: 20 min yoga for runners: shoulders
  • W: Walk 4 mins, jog 1 min x5, 10 min express yoga: balance
  • Th: Rest
  • F: Walk 4 mins, jog 1 min x5, 5 min express yoga: breathwork
  • Sa: Rest
  • Su: Jog 3-5 mins, walk 3 min x5


Congratulate yourself for continuing this path.  I’m cheering you on!

Get Inspired

Your first 5k run and yoga program: Week 2 facebook shareable image

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Practice: This Week’s Yoga Classes


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