Learn to Run
Week 7
Be Honest With Yourself

"Believing in yourself is everything. If you don't believe in what you can do,
it's almost impossible to achieve it."

- Silvie Bernier, Olympic Gold Medalist in diving

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Coach's 
Notes:

  • ​Your covering more ground now and your running time is getting seriously significant. Way to go!
     

  • Be careful not to go any further than prescribed in distance or minutes

  • How are you feeling? Time to be honest. Running is soooo personal. Be kind to your body.
     

  • If you're experiencing persistent unpleasant discomforts, we need to consider dialing back your progressions to make your experience comfortable and positive

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Technique:

  • Pay attention to aches and discomforts and rate them on a scale of 1-10
     

  • A 1 or 2 is probably okay and simply your body adjusting to these physical demands
     

  • If it increases to 3 or 4, start paying closer attention
     

  • If it continues to increase to a 5 or 6, it may be time to re-adjust your program
     

  • You may have missed some days, need new shoes or should be running on a softer surface 

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Quick Tips:

I've had every injury in the book throughout my career. These days I stay healthy running a couple days a week and cross training on the other days. Check out my articles and try it out for yourself!


Smiles and have a great week,

Coach Lynn

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Week 7 Schedule

Day 1

Total time: 46 minutes

Today's Tip: 
Little arms and steps – we're building your running minutes!

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 8 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: 
We LOVE our easy days, don't we?

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.

Day 3

Total time: 45 minutes

Today's Tip: 
I hope you've amazed yourself this week! Well done!

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

Work-out:
Run 4 min. Walk 1 min.

Do this 5 times.                    

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

All done Week 7?