Going Beyond
the Frame
Learn to Run
Week 7
Be True to You
"Believing in yourself is everything. If you don't believe in what you can do,
it's almost impossible to achieve it."
Silvie Bernier, Olympic Gold Medalist in diving
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
You're covering more ground now and your running time is getting seriously significant. Way to go!
Be careful not to go any further than prescribed in distance or minutes
How are you feeling? Time to be honest. Running is soooo personal. Be kind to your body.
If you're experiencing persistent unpleasant discomforts, we need to consider dialing back your progressions to make your experience comfortable and positive
Technique
Pay attention to aches and discomforts and rate them on a scale of 1-10
A 1 or 2 is probably okay and simply your body adjusting to these physical demands
If it increases to 3 or 4, start paying closer attention
If it continues to increase to a 5 or 6, it may be time to re-adjust your program
You may have missed some days, need new shoes or should be running on a softer surface
Quick Tips
Cross-training is a great way to remove the impact of running, allow your body to heal and supplement your training
Try spinning on a bike, swimming and deep water running (in a pool)
Read my article on cross-training from Runner's World magazine
Training Schedule
Week 7
Total time: 46 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 8 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 3 minutes. Walk 1 minute.
Do this 6 times.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
Total time: 45 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 4 minutes. Walk 1 minute.
Do this 5 times.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
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I've had every injury in the book throughout my career. These days I stay healthy running a couple days a week and cross training on the other days. Check out my articles and try it out for yourself!
Smiles and have a great week!
Coach Lynn
