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Going Beyond
the Frame

Learn to Run

Week 3


"You have to dream big and go for it. Surround yourself with people who believe in you and ignore those who try to bring you down. Never give up, no matter what."

Shannon Ann MacMillan, US Olympic and Women's National Soccer Team

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

  • 3 minute efforts in Week 3 work perfectly, and you're ready for it! 

  • You'll start to notice a pattern each week:

    • Day 1 - Toughest 

    • Day 2 - Easiest

    • Day 3 - Moderate​ 

  • Stick to the program! Don't do more than I ask you to, even if you feel like it. Trust me – capiche? 

  • This approach will work for you – your mind and body will adjust and you'll hardly realize because it feels so easy!


  • Arms are everything! Watch a quick video 

  • Keep your shoulders square and relaxed 

  • Let your arms swing freely and comfortably forward and backward to maintain a comfortable rhythm  

  • Nice light steps with feet landing on your mid-foot under your hips  

  • Very little knee lift, keep a slight bend as you land. Careful not to bounce. 

Quick Tips

  • Run on the spot for one minute in front of a mirror so you can check out how you're running 

  • Don't forget to breathe! Take a nice big breath every once in a while and exhale fully. 

  • Dynamic exercises increase your circulation and prepare you for exercise. Don't skip them! 

  • Static stretches create length in your body and help you centre yourself after exercise. Don't skip these, either!

Training Schedule

Week 3

  • Total time: 45 minutes



    • Run 3 minutes. Walk 2 minutes.

    • Do this 5 times.


  • Total time: 40 minutes



    • Run 2 minutes. Walk 2 minutes.

    • Do this 5 times.