Hey Ageless Runners! Happy Saturday! You are crushing this first week! Today, even though it’s the weekend we keep going. We are increasing the volume to prepare your core for the demands of the weekend's long run. A strong, stable core is what prevents your form from collapsing when you hit mile 15. ✅ TODAY'S MISSION: • Hold Time: 30 seconds • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: End-of-Run Stability You've built up to three sets, so focus on that third set. When fatigue sets in, consciously squeeze your glutes and brace your core to prevent your hips from sagging. That controlled movement is the difference between a strong finish and an injury risk. Drop a "DONE" in the comments when you finish your three sets, and tell us: What distance are you tackling for your long run this weekend? 👇

Hey Ageless Runners! We are past the initial hurdle and building serious momentum! Today is a mental win: we are focusing on hitting the 30-second mark, which is the point where core endurance truly starts to build. ✅ TODAY'S MISSION: • Hold Time: 30 seconds • Sets: 2 sets • Rest: Rest for 60 seconds between each set. Focus for Today: Quality Over Quantity Since we are holding longer, your core will want to give out first! The most common mistake is letting your hips sag. If you feel your hips dropping, or a pinch in your lower back, gently reset your form. Remember the core rule: It's better to hold a perfect plank for 25 seconds than a sloppy one for 35 seconds. Quality holds are what build a resilient running core. Drop a "DONE" in the comments and let us know if you felt strong hitting those 30 seconds! 👇

Alright, Ageless Runners! I hope you enjoyed your rest day yesterday (Day 3). Now it's time to build on that foundation. Today, we step up the intensity with a slight increase in hold time. • Hold Time: 25 seconds • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: The Running Connection As we increase the time, remember why we're doing this. A strong core is not just for looking good—it's the foundation of an injury-free running stride. The plank teaches your body to resist rotation and maintain a stable pelvis, which is essential for: 1. Transferring Power: Getting more push-off power from your legs. 2. Preventing Swing: Stopping your hips from dropping or swaying when you're fatigued late in a run. 3. Avoiding Pain: Reducing strain on your lower back and knees. 💡 Quick Form Check: Before you start your first set, remind yourself to: • Keep your body in a straight line from head to heels. • Squeeze your glutes (butt muscles). • Imagine pulling your belly button up towards your spine. • Keep your elbows directly under your shoulders. Drop a "DONE" and let us know how those 3 sets of 25 seconds felt! Keep showing up, you're building a more resilient body! 👇

Hey Ageless Runners! Congratulations on crushing the first two days! Today is the most important day of the week: Day 3 is mandated recovery. ✅ TODAY'S MISSION: Active Recovery Rest or do some light stretches today, no core plank exercises. We’ll be back for more of those tomorrow. What has been the toughest part of the challenge so far (Aches, Time, or Motivation)? Share your thoughts below! 👇

Hey Ageless Runners! If you joined in on Day 1 yesterday, you've already built momentum. Today is all about getting in the habit and proving your core strength is consistent! ✅ TODAY'S MISSION: Day 2 Goal: 20 seconds x 3 sets Focus: Consistency. Your body is now awake. Focus on holding a perfect, straight line from head to heels. Don't let your hips sag. Why it Matters: Form Stability. Training for three sets ensures your core holds strong even when fatigued. This is crucial for maintaining your running posture during longer miles. What to do now: If you are just joining, grab the full program PDF attached to the Day 1 post! When you finish your three sets, drop a simple "DONE" in the comments below to stay accountable and earn your points!