Learn to Run
Week 4
Rest & Recovery
"A true champion knows how to overcome doubt and manage those doubts
and turn them into motivation."
- Misty Hyman, Olympic Gold Medalist in butterfly
Coach's
Notes:
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Woo hoooo! You've come a long way since Week 1
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Workouts will be less demanding this week to give your body and mind a break
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Taking adequate rest is an important part of any progressive program
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Be proud of how far you've come already!
Technique:
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Remember it's your arms that set the rhythm and pace
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Keep your pace relaxed and comfortable this week, even if you feel like doing more
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Keep your shoulders relaxed and away from your ears
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Maintain quick arm action with elbows at your sides
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Keep steps short and quick, landing on your mid-foot
Quick Tips:
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Continue properly warming up and cooling down. You will truly feel better for it!
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Keep track of your training and your successes – include details like how you felt, the time of day, unusual life circumstances, or anything else that might affect your sessions
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Both of the above will help with injury prevention and getting to know your needs as you adjust.
Way to go! When you've managed to complete the 3 sessions in Weeks 1 through 4, you're ready for Week 5!
Smiles and have a great week,
Coach Lynn
Week 4 Schedule
Day 1
Total time: 42 minutes
Today's Tip:
Remember to land under your
base of support - your hips.
Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
Work-out:
Run 1 min. Walk 2 min.
Run 2 min. Walk 2 min.
Run 3 min. Walk 2 min.
Run 3 min. Walk 2 min.
Run 2 min. Walk 2 min.
Run 1 min.
Cool-down:
Walk slow & easy 10 min. Finish with static stretches.
Day 2
Total time: 44 minutes
Today's Tip:
Focus on small arm swings and a shorter step.
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: 44 minutes
Today's Tip:
Stay light on your feet with a soft bend in the knee.
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.