Well, hey friends, and welcome to another episode of the Revelation Wellness Podcast.

My name is Elisa Keaton.

Today you're getting a little something, something, something, little something special.

We are releasing to you the day one, day one of our couch to 5K program.

So yes, it's very much the heart of rubbing the word.

If you've been doing the Monday rubbing the words with us.

This one is going to give you a sample of taste to see what the couch to 5K is all about.

So here's the thing, if you are an experienced runner, if you're like I do three miles in my sleep.

Here's what I would encourage you with.

Do this one today with this 12 minute.

It is a 12 minute workout today and again we say

there is no workout that you are too good for. This is humility and here's the

good news. You are an experienced runner. I would say,

pray for those who are going to hear this for the first time and are going to challenge

themselves to take a two minute run. They're going to walk for five minutes,

run for two minutes, and then walk for five minutes.

But again, for those that are experienced, I would encourage you, go ahead and jog for five minutes.

Sprint for two minutes and jog for five minutes, sprint for two minutes, and jog for five minutes, and listen to one,

the message, the soul teaching, but two, I coach along, the whole time I coach people along with form breathing technique you heard

last week's podcast we gave you the breathing podcast that is important for everyone so

here's the the end vision of all. We're giving it to you because this applies to everyone.

I would hope we'd all learn to run well with humility on our hearts and with a integrity of form and technique and breath so that you don't

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