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

suncircleAsset 26@2x-8.png

Coach's 
Notes:

  • Woo hoooo! You've come a long way since Week 1
     

  • Workouts​ will be less demanding this week to give your body and mind a break

  • Taking adequate rest is an important part of any progressive program
     

  • Be proud of how far you've come already!

suncircleAsset 26@2x-8.png

Technique:

  • Remember it's your arms that set the rhythm and pace
     

  • Keep your pace relaxed and comfortable this week, even if you feel like doing more
     

  • Keep your shoulders relaxed and away from your ears
     

  • Maintain quick arm action with elbows at your sides
     

  • Keep steps short and quick, landing on your mid-foot

suncircleAsset 26@2x-8.png

Quick Tips:

  • Continue properly warming up and cooling down. You will truly feel better for it!
     

  • 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
     

  • 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

suncircleAsset 26@2x-8.png
Untitled design.png

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.

All done Week 4?