Today, you should do a fast jog between 3 and 6 kilometres depending on the time you have and what you think you’re capable of doing. Keep in mind your final goal (5K or 10K). To determine your route, you can ask your FitSpirit program leader for directions, use a GPS, calculate the distance in the car with your mom, or experiment with different routes on Google Maps or any other similar app or website.
Bend front knee while keeping
back leg straight; tighten buttocks.
Standing, bring one knee up
towards opposite shoulder
to feel stretch in buttocks.
Keeping back straight, hold ankle
behind buttocks and push pelvis forward.
Look straight ahead without
lowering chin. Bring ear towards
shoulder without lifting shoulder.