Learn to Run
Week 9
You're a Runner!

"The thing is... You have to engage with life to have a life."
- Frank Deford, sportswriter and commentator

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Coach's 
Notes

You have “arrived” as a runner! Be proud of how far you've come. I am!

It’s mind over matter now. I hope you are truly finding that personal rhythm, ticking over easily, and are perhaps even a little surprised at how easy it is each time you complete the prescribed run interval. Keep it up this week.

You’ve done it all now, and I hope you are starting to understand how personal your own running really is, and that you can mix it up as long as you stay with your own comfortable rhythm.

 

Some of you are already in a stage where you don’t want or need the walk break. That’s a good place to be too!  Again, enjoy your runs as you feel – and remind yourself how far you have come in only a couple of months – way to go!

Week 9 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 5 min. Walk 1 min.

Run 10 min. Walk 1 min.
Run 10 min. Walk 1 min. 

                    

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

Day 2

Total time: 50 minutes

Today's Tip: 
An easy day that wasn't so easy when you started!

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.

Day 3

Total time: 49 minutes

Today's Tip: 
I hope you've amazed yourself yet again!

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

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

Run 5 min. Walk 1 min.

Run 5 min. Walk 1 min.

Run 10 min. Walk 1 min.

Run 5 min. Walk 1 min.

                 

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

All done Week 9?

You are LIVIN'! I am so happy for you. Doesn't it feel great to step out of your comfort zone and try something new for yourself?


Smiles and have (another) great week!

Coach Lynn

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