Welcome to the last mix of week six and podrunners first day to 5K program.

After this, it's back to one mix a week for the remaining three weeks, plus the bonus

graduation mix.

So I'm not gonna lie, you're probably gonna feel this one, I know I did.

It's core is a solid 25 minutes at 140 BPM.

It's your longest non-stop segment so far.

Buy a good bit.

And that makes this a good time to talk about ways to deal with feeling like you're

running out of gas, because, hey, awesome, there are some.

The first and most obvious is to push on.

Without getting all technical, sometimes your body just needs to change how it's drawing

energy, and pushing on can get you through to that.

Also when you first feel like you might be fading, take a look at your running form.

That can start to go off the rails as you get tired, which uses up even more energy.

So be sure you're nicely upright, your hands are relaxed, and your arms swinging close

to your body, stride as even in minimizing up and down motion.

And focus on your breathing, nice, deep, even breaths, maximizing oxygen intake, because

that is running fuel.

One trick I use is to bring along one or two strong peppermints.

If I feel myself starting to lag, I'll put one between my lip and gum.

The peppermint wakes me up a bit, and that tiny little bit of sugar doesn't hurt either.

If I really feel like my tank is empty, I'll bite down on that sucker, and the big mint

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