Learn to Run
Week 5
Back to Building
"A true champion works hard and never loses sight of her dreams."
- Dot Richardson, Olympic Gold Medalist in softball
Coach's
Notes:
-
This is a BIG week – down to only 1 minute of recovery walking. You're ready for it!
-
Wondering about weight loss? Read my suggestions.
-
Listen to your body and pay attention to small aches and pains
-
Most aches will disappear after a few days as your body gets stronger and adapts. If anything persists, we may need to slow your progression.
Technique:
-
Keep your body upright and relaxed, maintaining a comfortable and natural stride length
-
Your runs should be a comfortable shuffle pace where you land on your mid-foot
-
Nice little steps, short arm swing, very little knee lift
-
Save the strong heel-toe action for your walk recovery
Quick Tips:
-
Try varying your terrain and find some grass or trails to run on instead of pavement
-
Keep tracking your training and doing proper warm-ups/cool-downs to prevent injury and help minimize aches and pains.
I know you'll be feeling more like a runner than a walker this week. When you're done all 3 sessions, you'll be ready for Week 6!
Smiles and have a great week,
Coach Lynn
Week 5 Schedule
Day 1
Total time: 37 minutes
Today's Tip:
Reducing your walk intervals to 1 minute – you've got this!
Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
Work-out:
Run 1 min. Walk 1 min.
Run 2 min. Walk 1 min.
Run 3 min. Walk 1 min.
Run 3 min. Walk 1 min.
Run 2 min. Walk 1 min.
Run 1 min.
Cool-down:
Walk slow & easy 10 min. Finish with static stretches.
Day 2
Total time: 40 minutes
Today's Tip:
1 minute run intervals – woo hooo easy peazy!
Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
Work-out:
Run 1 min. Walk 1 min.
Do this 10 times.
Cool-down:
Walk slow & easy 10 min. Finish with static stretches.
Day 3
Total time: 38 minutes
Today's Tip:
Moderate day! Trust me... Treat yourself.
Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
Work-out:
Run 2 min. Walk 1 min.
Do this 6 times.
Cool-down:
Walk slow & easy 10 min. Finish with static stretches.