Learn to Run
Week 3
Building

"You have to dream big and go for it. Surround yourself with people who believe in you and ignore those who try to bring you down. Never give up, no matter what." 


- Shannon Ann MacMillan, US Olympic and Women's National Soccer Team

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Coach's 
Notes:

  • 3 minute efforts in Week 3 work perfectly, and you're ready for it!
     

  • You'll start to notice a pattern each week:

    • Day 1 - Toughest 

    • Day 2 - Easiest

    • Day 3 - Moderate​
       

  • Stick to the program! Don't do more than I ask you to, even if you feel like it. Trust me – capiche?
     

  • This approach will work for you – your mind and body will adjust and you'll hardly realize because it feels so easy!

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Technique:

  • Arms are everything! Watch a quick video
     

  • Keep your shoulders square and relaxed
     

  • Let your arms swing freely and comfortably forward and backward to maintain a comfortable rhythm 
     

  • Nice light steps with feet landing on your mid-foot under your hips 
     

  • Very little knee lift, keep a slight bend as you land. Careful not to bounce. 

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Quick Tips:

  • Run on the spot for one minute in front of a mirror so you can check out how you're running
     

  • Don't forget to breathe! Take a nice big breath every once in a while and exhale fully.
     

  • Dynamic exercises increase your circulation and prepare you for exercise. Don't skip them!
     

  • Static stretches create length in your body and help you centre yourself after exercise. Don't skip these, either!

When you're done Week 3 – and have been comfortable with all the workouts – you're ready for Week 4!
Woo Hooooo!  


Smiles,

Coach Lynn

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Week 3 Schedule

Day 1

Total time: 45 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 3 min. Walk 2 min.

Do this 5 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 2 min. Walk 2 min.

Do this 5 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 3 min. Walk 2 min.

Do this 4 times.                    

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

All done Week 3?