Learn to Run
Week 2
On Your Way

"The only limits you have are those you place on yourself." - Kristinna Habashy

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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.

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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.

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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

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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: 40 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.

All done Week 2?