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
Coach's
Notes:
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Your covering more ground now and your running time is getting seriously significant. Way to go!
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Be careful not to go any further than prescribed in distance or minutes
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How are you feeling? Time to be honest. Running is soooo personal. Be kind to your body.
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If you're experiencing persistent unpleasant discomforts, we need to consider dialing back your progressions to make your experience comfortable and positive
Technique:
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Pay attention to aches and discomforts and rate them on a scale of 1-10
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A 1 or 2 is probably okay and simply your body adjusting to these physical demands
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If it increases to 3 or 4, start paying closer attention
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If it continues to increase to a 5 or 6, it may be time to re-adjust your program
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You may have missed some days, need new shoes or should be running on a softer surface
Quick Tips:
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Cross-training is a great way to remove the impact of running, allow your body to heal and supplement your training
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Try spinning on a bike, swimming and deep water running (in a pool)
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Read my article on cross-training from Runner's World magazine
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
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.