The sky is the limit - when your heart is in it.

Welcome to day 6 of the challenge. Today is another rest day with an optional foam-rolling session for recovery.

We recommend taking today to plan your running around next week's schedule. Success can be found in the forward planning, but prioritise your regular routine and fit running in appropriately when you can. Well done so far!

Weeks schedule

DAY 7 - Running Challenge (30 mins)

DAY 8 - Paced walk (20-30 minutes)

DAY 9 - Rest day

DAY 10 - Running challenge (35 minutes)

DAY 11 - Rest day or optional activation

DAY 12 - Running Challenge (25 minutes)

DAY 13 - Rest day optional activation

Foam Rolling

Complete each exercise for 1-3 minutes depending on your preference..

Foam Roll Glute: Sit directly on top of the foam roller, so that its right underneath your glute. Place both hands behind you for support, and bend both legs. You can use your left hand to gently place your right ankle onto your left knee. With your hand with on your ankle or thigh, sightly lean to the right. This will isolate the glutes. 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 Hamstring: Find a spot on the floor where you can roll out. There should be at least enough space for you to lie down comfortably. Place the roller on the floor and sit down in front of it. Place the back of one knee on top with the foam roller facing horizontally. Prop yourself up on your hands next to your glutes. Straighten out your arms and lift your hips off of the ground. 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. As you roll, turn your leg to the left and right to hit different parts of your hamstring.

Foam Rolling

Complete each exercise for 1-3 minutes depending on your preference..

Foam Roll Glute: Sit directly on top of the foam roller, so that its right underneath your glute. Place both hands behind you for support, and bend both legs. You can use your left hand to gently place your right ankle onto your left knee. With your hand with on your ankle or thigh, sightly lean to the right. This will isolate the glutes. 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 Hamstring: Find a spot on the floor where you can roll out. There should be at least enough space for you to lie down comfortably. Place the roller on the floor and sit down in front of it. Place the back of one knee on top with the foam roller facing horizontally. Prop yourself up on your hands next to your glutes. Straighten out your arms and lift your hips off of the ground. 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. As you roll, turn your leg to the left and right to hit different parts of your hamstring.