Going Beyond
the Frame
Learn to Run
Week 3
Building
"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!
Technique
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
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 3 minutes. Walk 2 minutes.
Do this 5 times.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
Total time: 40 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 2 minutes. Walk 2 minutes.
Do this 5 times.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
Total time: 40 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 3 minutes. Walk 2 minutes.
Do this 4 times.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
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When you're done Week 3 – and have been comfortable with all the workouts – you're ready for Week 4!
Woo Hooooo!
Smiles and have a great week!
Coach Lynn
