Learn to Run
Week 1
Making a Start

"The journey of a thousand miles begins with one step." - Lao Tzu

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Coach's 
Notes:

  • If you're new to running or haven't run in months or more, this program is for you!
     

  • You'll progress to Magical 10-and-1s and be able to complete 5K-10K and more
     

  • Take your time – don't feel rushed or like you need to do more. Your body will adjust one week at a time.
     

  • You'll have success and find it easy if you stick to the program!

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Technique:

  • Keep it slow – speed is not important at this stage
     

  • Your goal is to feel comfortable and find your own natural running rhythm 
     

  • Your "run" should be a very slow jog, more like a shuffle, at a comfortable talking pace
     

  • You should be able to briskly walk as fast as you are running and carry on a brief conversation
     

  • 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

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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.

All done Week 1?