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:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
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:
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 1 minute. Walk 2 minutes.
Do this 8 times.
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 2 minute. Walk 2 minutes.
Do this 6 times.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
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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
