Catching up!

3 days ago:
Exercise of the Day (hero squats) - in one go
Day 15 of the Hug Challenge round 103 - ✅ done
Day 28 of the Recomp Challenge
Day 53 of the 8 Weeks to 5K Program
Rotator Cuff Workout
Sore Feet Workout together with hand grip exercise
Balance & Coordination Workout
Knee Saver Workout

1898 CDoE

2 days ago:
Exercise of the Day (side bends) - in one go
Day 1 of the Hug Challenge round 104
Day 29 of the Recomp Challenge
Day 54 of the 8 Weeks to 5K Program
Rotator Cuff Workout
Sore Feet Workout together with hand grip exercise
Balance & Coordination Workout
Knee Saver Workout

1899 CDoE

Yesterday:
Exercise of the Day (side jacks) - in one go
Day 2 of the Hug Challenge round 104
Day 30 of the Recomp Challenge - ✅ done
Day 55 of the 8 Weeks to 5K Program
Rotator Cuff Workout
Sore Feet Workout together with hand grip exercise
Balance & Coordination Workout
Knee Saver Workout

1900 CDoE

Today:
Exercise of the Day (raised leg plank hold) - in one go
Day 3 of the Hug Challenge round 104
Day 56 of the 8 Weeks to 5K Program - ✅ done
Rotator Cuff Workout
Sore Feet Workout together with hand grip exercise
Balance & Coordination Workout
Knee Saver Workout

1901 CDoE
 
Congrats
:welcome:
 
Yesterday:
Exercise of the Day (elbow plank hold) - in one go
Day 9 of the Hug Challenge round 104
Day 6 of the Reset Challenge
Rotator Cuff Workout
Sore Feet Workout together with hand grip exercise
Balance & Coordination Workout
Knee Saver Workout

1907 CDoE

Today:
Exercise of the Day (twists) - in one go
Day 10 of the Hug Challenge round 104
Day 7 of the Reset Challenge
Rotator Cuff Workout
Sore Feet Workout together with hand grip exercise
Balance & Coordination Workout
Knee Saver Workout

1908 CDoE
 
Exercise of the Day (hop heel clicks) - in one go
Day 11 of the Hug Challenge round 104
Day 8 of the Reset Challenge
Day 1 of my 5K to 10K program, run
Rotator Cuff Workout
Sore Feet Workout together with hand grip exercise
Balance & Coordination Workout
Knee Saver Workout

1909 CDoE

I've developed a little running program to get me from an effortless 5K to a effortless 10K, extending the 8 Weeks to 5K Program

DayActivityDetails
1run10-2-10-2 (minutes, run-walk-run-walk)
2circuit18 calf raises, 18 squats, 18 count hold (5 sets)
3fartleg0:20-1:00 fast, 3:00 relaxed, 25 min
4circuit18 shoulder taps, 18 plank rotations, 18 count plank hold (5 sets)
5run10-1-10-1-10-1
6circuit18 calf raises, 18 count hold, 18 lunges (5 sets)
7run6 km
8run12-2-12-2
9circuit19 calf raises, 19 squats, 19 count hold (5 sets)
10fartleg0:20-1:20 fast, 3:00 relaxed, 30 min
11circuit18 shoulder taps, 18 plank rotations, 18 reverse angels (5 sets)
12run12-1-12-1-12-1
13circuit18 calf raises, 18 count hold, 18 lunges (5 sets)
14run7 km
15run14-2-14-2
16circuit20 calf raises, 20 squats, 20 count hold (5 sets)
17fartleg0:20-1:40 fast, 3:00 relaxed, 35 min
18circuit20 shoulder taps, 20 plank rotations, 20 count plank hold (5 sets)
19run14-1-14-1-14-1
20circuit20 calf raises, 20 count hold, 20 lunges (5 sets)
21run8 km
22run15-2-15-2
23circuit21 calf raises, 21 squats, 21 count hold (5 sets)
24fartleg0:20-1:50 fast, 3:00 relaxed, 40 min
25circuit20 shoulder taps, 20 plank rotations, 20 reverse angels (5 sets)
26run15-1-15-1-15-1
27circuit20 calf raises, 20 count hold, 20 lunges (5 sets)
28run9 km
29run16-2-16-2
30circuit22 calf raises, 22 squats, 22 count hold (5 sets)
31fartleg0:20-2:00 fast, 3:00 relaxed, 45 min
32circuit22 shoulder taps, 22 plank rotations, 22 count plank hold (5 sets)
33run16-1-16-1-16-1
34circuit22 calf raises, 22 count hold, 22 lunges (5 sets)
35run10 km
 
@Mianevem yeah, I liked the pacing of the 8 weeks to 5k a lot, so I used that, added the fartleg, because I really like it. And continued the slow build-up from the program, because that really helped me to build some speed.

Exercise of the Day (side elbow plank hold) - in one go
Day 14 of the Hug Challenge round 104
Day 11 of the Reset Challenge
Day 4 of my home-brewn 5K to 10K program, circuit
Rotator Cuff Workout
Sore Feet Workout together with hand grip exercise
Balance & Coordination Workout
Knee Saver Workout

1912 CDoE
 
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