top of page

Going Beyond
the Frame

Learn to Run

Week 4

Rest & Recovery

"A true champion knows how to overcome doubt and manage those doubts
and turn them into motivation."

Misty Hyman, Olympic Gold Medalist in butterfly

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

  • Woo hoooo! You've come a long way since Week 1 

  • Workouts​ will be less demanding this week to give your body and mind a break

  • Taking adequate rest is an important part of any progressive program 

  • Be proud of how far you've come already!

Technique

  • Remember it's your arms that set the rhythm and pace 

  • Keep your pace relaxed and comfortable this week, even if you feel like doing more 

  • Keep your shoulders relaxed and away from your ears 

  • Maintain quick arm action with elbows at your sides 

  • Keep steps short and quick, landing on your mid-foot

Quick Tips

  • Continue properly warming up and cooling down. You will truly feel better for it! 

  • Keep track of your training and your successes – include details like how you felt, the time of day, unusual life circumstances, or anything else that might affect your sessions 

  • Both of the above will help with injury prevention and getting to know your needs as you adjust.

Training Schedule

Week 4

  • Total time: 42 minutes


    Warm-up:


    Work-out:

    • Run 1 minute. Walk 2 minutes.

    • Run 2 minutes. Walk 2 minutes.

    • Run 3 minutes. Walk 2 minutes.

    • Run 3 minutes. Walk 2 minutes.

    • Run 2 minutes. Walk 2 minutes.

    • Run 1 minute.


    Cool-down:

  • Total time: 44 minutes


    Warm-up:


    Work-out:

    • Run 1 minute. Walk 2 minutes.

    • Do this 8 times.


    Cool-down:

  • Total time: 44 minutes


    Warm-up:


    Work-out:

    • Run 2 minute. Walk 2 minutes.

    • Do this 6 times.


    Cool-down:

Way to go! When you've managed to complete the 3 sessions in Weeks 1 through 4, you're ready for Week 5!

Smiles and have a great week!

Coach Lynn

Race Competition in Nature
bottom of page