Learn to Run
Week 8
Magical "10-and-1s"
"The most important thing is to love your sport. Never do it to please
someone else – it has to be yours."
- Peggy Fleming, Olympic Gold Medalist in figure skating
Coach's
Notes:
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​You've made it to Magical 10-and-1s. Woo hoooo!
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You're really running now! Avid runners run MARATHONS using 10-and-1s.
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Life is good when you take steps to better health and enjoy success – no doubt you're feeling better all around: body, mind and soul.
Technique:
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Stay with your own comfortable rhythm and easy talking pace
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Use your walk period to relax, stretch out your stride and increase your range of motion
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Be confident, strong and relaxed
Quick Tips:
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The amount you're running is now close to 30 minutes in total
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This is enough volume to physically and mentally prepare you for the 5K distance – or more!
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If you are feeling persistent discomforts above a 3 or 4/10, please review my coaching advice from Week 7.
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Be proud of yourself – this is a milestone week! I hope you're feeling great.
Smiles and have a great week,
Coach Lynn
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Week 8 Schedule
Day 1
Total time: 48 minutes
Today's Tip:
Magical 10-and-1s are all about mind over matter!
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 10 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: 45 minutes
Today's Tip:
Woo hoooo you've come such a long way!
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.
Day 3
Total time: 50 minutes
Today's Tip:
Congratulations on an amazing milestone week!
Warm-up:
Walk slow & easy 10 min. Include dynamic stretches.
Work-out:
Run 5 min. Walk 1 min.
Do this 5 times.
Cool-down:
Walk slow & easy 10 min. Finish with static stretches.