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

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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.

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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

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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.

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

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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.

All done Week 5?