Going Beyond
the Frame
Learn to Run
Week 6
Over Halfway
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
Running time is increasing and walking time is decreasing – way to go!
Have confidence and stick with your "shuffle" – it's really important not to worry about speed
This stage is all about your body and mind adjusting to the impact and time you spend running
If your legs feel heavy or tired, that's not unusual. Your body is adjusting and will improve soon.
Technique
Stay relaxed at a nice talking pace. You should be able to chat without huffin' and puffin'
I hope you're feeling fantastic with every session, but if tiredness is persisting consider repeating weeks 5 and 6 – especially if you missed any sessions
You truly need 3 sessions each week in order to progress in a way that allows your body to adjust and fitness to improve
Be honest with yourself! There's no rush.
Quick Tips
Stay with softer surfaces to reduce the impact of running
Patience and perseverance are key – forcing fitness will not work
SECRET TIP! You can now walk-run 5K no problem. You'll be surprised how comfortable you'll be using these combinations.
Training Schedule
Week 6
Total time: 43 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 1 minute. Walk 1 minute.
Run 3 minutes. Walk 1 minute.
Run 5 minutes. Walk 1 minute.
Run 5 minutes. Walk 1 minute.
Run 3 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 2 minutes. Walk 1 minute.
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 3 minutes. Walk 1 minute.
Do this 6 times.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
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If you're feeling great and have completed all your sessions, you're ready for Week 7!
Smiles and have a great week!
Coach Lynn
