Going Beyond
the Frame
Learn to Run
Week 10
You Made it! 5K Finish
"One lives but once in the world."
Johann Wolfgang Van Goethe
The Weekly Preamble
Notes, techniques and quick tips to help you feel your best and get the most out of your runs each week. Read this section before you get started with your weekly workouts.
Coach's Notes
This is it! 5K event week! You're ready to test yourself over the 5K distance.
Find an event or map out a route for yourself and DO IT! Nothing different than what you've already done – choose any combination you feel comfortable with, or try to run the whole way without stopping! The choice is yours. It will feel amazing to complete the actual distance.
Technique
No notes this week. You've got this!
Quick Tips
No tips this week. You know what to do!
Training Schedule
Week 10
Total time: 53 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 1 minute. Walk 1 minute.
Run 10 minutes. Walk 1 minute.
Run 10 minutes. Walk 1 minute.
Run 10 minutes. Walk 1 minute.
Run 1 minute.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
Total time: 44 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 5 minutes. Walk 1 minute.
Do this 4 times.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
Total time: 50 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 5 minutes. Walk 1 minute.
Repeat to complete 5k or 10k.
OR
Run 10 minutes. Walk 1 minute.
Repeat to complete 5k or 10k.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
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Congratulations! You rocked the Learn to Run Program.
Variety is the key to life. If you mix up what you do when you run, you’ll stay interested. You can start to vary the pace a little because as you get stronger, the shorter run intervals will become a little faster. You’ll also be better at avoiding injury because you’ll vary the way your body makes contact with the ground.
Do keep your newfound running fitness going. You can stay comfortable right where you are, or decide to do more – the choice is yours. But keep those running shoes with you always, because it’s so easy to just head outside, enjoy the parks, trails and quiet neighbourhoods, and feel good about a run with any combination that suits you.
I’ve so enjoyed coaching you!
Coach Lynn
