10 minutes running, 1 minute walking - Repeat 2 times
8 minute final run
Weekly Power Exercises:
Front Plank - Complete 2 30-second holds
Bird Dip - 2 sets of 5 on each side
Pick your favorite 3 exercises from the previous weeks.
Bridge - Repeat 20 times
Squat - Repeat 20 times
Push Ups - Repeat 10-15 times
Single Leg Raise - Repeat 30 times on each leg
Superman - 2 x 30 second holds, or 20 quick reps
Bicycles - Repeat 30 times (each heel tap counts as 1)
Side Plank - Complete 2 15-second holds
Try to run at least 3 times each week. Each MPower practice counts for one run. If you also play a running sport (like soccer or lacrosse), a practice or game in that sport can count for 1 of your runs that week.
Don't forget to warm up before, and stretch after each run.