Learn to Run
Week 10
You Made it! 5K Finish.

"One lives but once in the world."
- Johann Wolfgang Van Goethe

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Coach's 
Notes

This is it! 5K event week! You're ready to test yourself over the 5K distance. 

Find an event or map out a route for yourself and DO IT! Nothing different than what you've already done – choose any combination you feel comfortable with, or try to run the whole way without stopping! The choice is yours. It will feel amazing to complete the actual distance.


 

I have to tell you one more time – be proud of yourself! You've "arrived" as a runner and can now feel confident doing any combination of runs and walks to suit how you're feeling.


Good luck and have a blast!

Coach Lynn

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Week 10 Schedule

Day 1

Total time: 53 minutes

Today's Tip: 
Magical 10-and-1s – 5K or even 10K. You can do it!

Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
 

Work-out:
Run 1 min. Walk 1 min.

Run 10 min. Walk 1 min.
Run 10 min. Walk 1 min.

Run 10 min. Walk 1 min.

Run 1 min. 

                    

Cool-down:
Walk slow & easy 10 min. Finish with static stretches.

Day 2

Total time: 44 minutes

Today's Tip: 
Woo hooo you've come such a long way!

Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
 

Work-out:
Run 5 min. Walk 1 min.

Do this 4 times.                

  

Cool-down:
Walk slow & easy 10 min. Finish with static stretches.

Day 3

Total time: 50 minutes

Today's Tip: 
Running is personal. Go with your comfort level!

Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
 

Work-out:
Run 5 min. Walk 1 min.

Repeat to complete 5K or 10K.
 

OR
 

Run 10 min. Walk 1 min.

Repeat to complete 5K or 10K.

                 

Cool-down:
Walk slow & easy 10 min. Finish with static stretches.

Congratulations!

You rocked the Learn to Run Program.

Variety is the key to life. If you mix up what you do when you run, you’ll stay interested. You can start to vary the pace a little because as you get stronger, the shorter run intervals will become a little faster. You’ll also be better at avoiding injury because you’ll vary the way your body makes contact with the ground.
 

Do keep your newfound running fitness going. You can stay comfortable right where you are, or decide to do more – the choice is yours. But keep those running shoes with you always, because it’s so easy to just head outside, enjoy the parks, trails and quiet neighbourhoods, and feel good about a run with any combination that suits you.

I’ve so enjoyed coaching you!

Well, now what?

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Learn to Run is a nice mix of progressive walk-runs. If you enjoyed it, do it again!

 

Solidify your confidence with familiarity. 

Run Easy is a little more running and a little less walking. You're ready for it!

 

Try something a little more challenging.

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