Good Monday Ageless Runners! Welcome to Week 3! You finished Week 2 strong yesterday by successfully locking in the 45-second hold. We still have new people joining is so that is great to see. The hard work pays off today as we push our core endurance to a new milestone: we break the 50-second barrier! This duration is where your long-run stability is truly forged, preventing that critical late-run form breakdown. ✅ TODAY'S MISSION: Day 15 • Hold Time: 50 seconds (Our longest hold yet!) • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: Shoulder Stabilization As the hold gets longer, avoid sinking into your shoulders. This is inefficient and reduces core tension. Mental Cue: Actively push the floor away with your forearms and elbows. Engage your chest muscles as if you are pushing a ball away. This creates a steel bridge from your shoulders to your toes! Drop a "DONE" when you have reached 50 seconds! How does hitting this Week 3 milestone feel? 👇

Hey Ageless Runners! Well done! You've closed out the week with two strong days at 45 seconds. Today is Day 14, the final day of Week 2, and we are cementing the 45-second hold as our new baseline. Next week, we are going to break the 50-second barrier! Make sure you finish today with perfect form. ✅ TODAY'S MISSION: Day 14 • Hold Time: 45 seconds • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: The Breathing When you hit the 30-second mark, you often subconsciously hold your breath. This makes the exercise harder. Mental Cue: Keep breathing calmly and deeply through your nose. A calm breath soothes your nervous system and tells your body the position is manageable, helping you power through those final 15 seconds. Drop a "DONE" when you have completed your three sets! Let us know how your breathing felt today! 👇

Hey Ageless Runners! Happy Saturday! You crushed your rest day yesterday (Day 12), and now it's time for the weekend test—we are making a 5-second jump to challenge your core endurance and stabilize your long run form! ✅ TODAY'S MISSION: Day 13 • Hold Time: 45 seconds (Our longest hold yet!) • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: The Glute-Core Connection As the time extends, your glutes must work with your core to prevent your lower back from taking over. This relationship is critical for running. Mental Cue: At 30 seconds, imagine you have a ten-euro bill pinched between your butt cheeks, squeeze your glutes so nobody can steal it! This instant tension engages the power muscles that protect your low back. Drop a "DONE" and let us know if you felt that powerful glute-core connection today! 👇

Hey Ageless Runners! Welcome to Day 11! Yesterday, we successfully tested the 40-second hold, and today we are solidifying that strength. Repeating this duration is crucial because it takes the "newness" out of the challenge and turns the hold into a reliable, consistent piece of strength. ✅ TODAY'S MISSION: Day 11 • Hold Time: 40 seconds • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: Neutral Spine and Neck Look at your reflection or have someone check your form, especially your neck and lower back: 1. Lower Back: Make sure you aren't letting your lower back arch. Tuck your hips slightly forward to engage your glutes (a slight posterior pelvic tilt). 2. Neck: Keep your neck neutral, imagine you are holding a tennis ball under your chin. Look straight down at the floor, not forward. The goal is to move the work from your neck and back into your core and glutes. Drop a "DONE" when you finish, and tell us if you felt stronger today than you did yesterday! 👇

Hey Ageless Runners! You absolutely crushed the 40-second holds yesterday and the day before. You've earned this recovery! Today is Friday, and as per our program schedule, Day 12 is a mandatory recovery day. We rest now so we can hit our next goal strong tomorrow! ✅ TODAY'S MISSION: Day 12 • Goal: REST or Light Movement Only (No core planks today!) • Focus: Active Recovery. Use this day to repair the core and hip flexor muscles you worked this week. This is what prevents strain and allows you to increase your hold time next week. • Action Step: Go for an easy, gentle walk or perform a 15-minute foam rolling session, focusing on your TFL (side of the hip) and hip flexors. This is the perfect time to review your goals for the second half of the challenge! Question for the comments: What is the longest continuous plank you have ever done? Let's use that as motivation for the second half! 👇