A journey of a thousand miles starts with a single step.

Welcome to day 13 of the challenge. Today is an encouraged rest day. You have had a fantastic week so far, but its time to reflect and forward plan. You have the final days of the challenge below. The finish line is now in sight. We have added an optional recovery session in today. Taking care of your body is important so give it some TLC with our mini routine.

Weekly schedule

Day 14: 10 min Hill Running challenge

Day 15: Rest day with optional foam rolling

Day 16: Ashley's Activation session

Day 17: Skipping session or alternative hill running session

Day18: Rest day or activation session

Day 19: 20 minutes running challenge

Day 20: Rest day

Day 21: 20 minutes running challenge

Recovery session

Foam Roll Glutes: Sit directly on top of the foam roller, so that its right underneath your glute. You can use your left hand to gently place your right ankle onto your left knee. Gently roll back and forth until you find any other trigger point in the fascia tissue. You will feel where the trigger points are by the level of sensitivity.

Foam Roll Hamstrings:  Prop yourself up on your hands next to your glutes. Bend the leg that isn't on the roller and plant that foot on the ground. Walk your hands toward the roller so that it rolls up your hamstrings. Go slowly up the entire back of your leg until you get to the point where your leg meets your hips. Stop there and roll back down to the bottom of your knee.

Myofascial Release with Ball: To release trigger points in the leg. Begin in a seated position. Place the ball underneath one leg. Lift the hips and place pressure onto the ball. Move in small circles or up and down until you find a specifically sensitive spot. Exhale and place extra pressure onto the trigger point of the fascia. Continue for a minimum of x2 minutes. Repeat on the other leg.

Myofascial Release with Pole : Using a pole or another household item like a broom, place yourself onto your knees and bring the pole to the back of the knee. Slowly sit down onto the pole and breathe through the sensation (which will be quite intense!). Hold for 15-20 seconds, slightly lift the legs up and bring the pole down by 1cm. Place weight back onto the pole and repeat further down the calf. You may find as you reach the bottom of the calf that you may ned to apply extra pressure onto the pole. You can do this with both hands.

Recovery session

Foam Roll Glutes: Sit directly on top of the foam roller, so that its right underneath your glute. You can use your left hand to gently place your right ankle onto your left knee. Gently roll back and forth until you find any other trigger point in the fascia tissue. You will feel where the trigger points are by the level of sensitivity.

Foam Roll Hamstrings:  Prop yourself up on your hands next to your glutes. Bend the leg that isn't on the roller and plant that foot on the ground. Walk your hands toward the roller so that it rolls up your hamstrings. Go slowly up the entire back of your leg until you get to the point where your leg meets your hips. Stop there and roll back down to the bottom of your knee.

Myofascial Release with Ball: To release trigger points in the leg. Begin in a seated position. Place the ball underneath one leg. Lift the hips and place pressure onto the ball. Move in small circles or up and down until you find a specifically sensitive spot. Exhale and place extra pressure onto the trigger point of the fascia. Continue for a minimum of x2 minutes. Repeat on the other leg.

Myofascial Release with Pole : Using a pole or another household item like a broom, place yourself onto your knees and bring the pole to the back of the knee. Slowly sit down onto the pole and breathe through the sensation (which will be quite intense!). Hold for 15-20 seconds, slightly lift the legs up and bring the pole down by 1cm. Place weight back onto the pole and repeat further down the calf. You may find as you reach the bottom of the calf that you may ned to apply extra pressure onto the pole. You can do this with both hands.

RUNNERS TIP

Taking care of your muscles is vital. Myofascial Release is like kneading your muscles, and hydration is vital to the stretch and elasticity of your muscles. Stay regularly hydrated and when using your massage equipment, finding areas or sensitivity is where you should focus. But be gentle!