Learn to Run
Week 6
Over Halfway

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Coach's 
Notes:

  • Running time is increasing and walking time is decreasing – way to go!
     

  • Have confidence and stick with your "shuffle" – it's really important not to worry about speed
     

  • This stage is all about your body and mind adjusting to the impact and time you spend running

  • If your legs feel heavy or tired, that's not unusual. Your body is adjusting and will improve soon.

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Technique:

  • Stay relaxed at a nice talking pace. You should be able to chat without huffin' and puffin'
     

  • I hope you're feeling fantastic with every session, but if tiredness is persisting consider repeating weeks 5 and 6 – especially if you missed any sessions
     

  • You truly need 3 sessions each week in order to progress in a way that allows your body to adjust and fitness to improve
     

  • Be honest with yourself! There's no rush.

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Quick Tips:

  • Stay with softer surfaces to reduce the impact of running
     

  • Patience and perseverance are key – forcing fitness will not work
     

  • SECRET TIP! You can now walk-run 5K no problem. You'll be surprised how comfortable you'll be using these combinations.

If you're feeling great and have completed all your sessions, you're ready for Week 7!


Smiles and have a great week,

Coach Lynn

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Week 6 Schedule

Day 1

Total time: 43 minutes

Today's Tip: 
1-5 minutes of running this week. Woo hoooo!

Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
 

Work-out:
Run 1 min. Walk 1 min.

Run 3 min. Walk 1 min.
Run 5 min. Walk 1 min. 
Run 5 min. Walk 1 min.
Run 3 min. Walk 1 min.

Run 1 min.

                    

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

Day 2

Total time: 44 minutes

Today's Tip: 
One step at a time – closer to our goal. Well done!

Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
 

Work-out:
Run 2 min. Walk 1 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: 
Be proud of yourself! It's been a big week.

Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
 

Work-out:
Run 3 min. Walk 1 min.

Do this 6 times.                    

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

All done Week 6?