Learn to Run
Week 1
Making a Start
"The journey of a thousand miles begins with one step." - Lao Tzu
Coach's
Notes:
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If you're new to running or haven't run in months or more, this program is for you!
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You'll progress to Magical 10-and-1s and be able to complete 5K-10K and more
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Take your time – don't feel rushed or like you need to do more. Your body will adjust one week at a time.
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You'll have success and find it easy if you stick to the program!
Technique:
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Keep it slow – speed is not important at this stage
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Your goal is to feel comfortable and find your own natural running rhythm
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Your "run" should be a very slow jog, more like a shuffle, at a comfortable talking pace
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You should be able to briskly walk as fast as you are running and carry on a brief conversation
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If the workouts feel easy and you think your pace is too slow, that's GOOD!
When you complete all 3 sessions this week – awesome!
You'll be ready for Week 2.
Smiles and have a great week!
Coach Lynn
Week 1 Schedule
Day 1
Total time: 50 minutes
Today's Tip:
Include a Dynamic Warm-up and Static Stretch Cool-down.
Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
Work-out:
Run 1 min. Walk 2 min.
Do this 10 times.
Cool-down:
Walk slow & easy 10 min. Finish with static stretches.
Day 2
Total time: 38 minutes
Today's Tip:
Spread out your sessions, i.e. M-W-Sat or T-Th-Sun.
Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
Work-out:
Run 1 min. Walk 2 min.
Do this 6 times.
Cool-down:
Walk slow & easy 10 min. Finish with static stretches.
Day 3
Total time: 44 minutes
Today's Tip:
You should always feel like you could do more (but don't!)
Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
Work-out:
Run 1 min. Walk 2 min.
Do this 8 times.
Cool-down:
Walk slow & easy 10 min. Finish with static stretches.