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

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Coach's 
Notes:

  • ​You've made it to Magical 10-and-1s. Woo hoooo!
     

  • You're really running now! Avid runners run MARATHONS using 10-and-1s.

  • 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.

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Technique:

  • Stay with your own comfortable rhythm and easy talking pace
     

  • Use your walk period to relax, stretch out your stride and increase your range of motion
     

  • Be confident, strong and relaxed

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Quick Tips:

  • The amount you're running is now close to 30 minutes in total
     

  • This is enough volume to physically and mentally prepare you for the 5K distance – or more!
     

  • If you are feeling persistent discomforts above a 3 or 4/10, please review my coaching advice from Week 7.

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.

All done Week 8?