Learn to Run
Week 2
On Your Way
"The only limits you have are those you place on yourself." - Kristinna Habashy
Coach's
Notes:
-
Don't forget! Dynamic exercises to warm up and static stretches to cool down.
-
Don't make the common mistake of trying to do too much, too fast, too soon!
-
You are working to find a comfortable personal rhythm that is all your own. Be patient
-
Speed is truly not important at this stage.
Technique:
-
Stay nice and relaxed – NO huffin' and puffin'!
-
Keep a short little swing of your arms, tight to your sides, with elbows bent at 90 degrees.
-
Keep a short stride with very little knee lift and a quick turnover with your legs
-
Feet should land on your mid-foot under your hips – more like a shuffle
-
Should feel like you could briskly WALK as fast as you're running. Maintain an easy talking pace.
Quick Tips:
-
Visit a good running fitness store to ensure you have the right shoes to support your running gait and foot type.
-
Take in an old pair of shoes so the experts can analyze wear and tear to help determine the best shoe for you
-
Use your phone or get a sport watch to keep track of your intervals
-
There are many apps that work well – Tabata is one of them.
When you complete all 3 sessions this week – awesome!
You'll be ready for Week 3.
Smiles and have a great week!
Coach Lynn
Week 2 Schedule
Day 1
Total time: 44 minutes
Today's Tip:
Toughest day of the week – increase in run time & volume
Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
Work-out:
Run 2 min. Walk 2 min.
Do this 6 times.
Cool-down:
Walk slow & easy 10 min. Finish with static stretches.
Day 2
Total time: 44 minutes
Today's Tip:
Easiest day of the week to recover from Day 1.
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.
Day 3
Total time: 40 minutes
Today's Tip:
Moderate day – build confidence and lock in the pattern.
Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
Work-out:
Run 2 min. Walk 2 min.
Do this 5 times.
Cool-down:
Walk slow & easy 10 min. Finish with static stretches.