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Going Beyond
the Frame

Learn to Run

Week 8

Magical "10-and-1s"

"The most important thing is to love your sport. Never do it to please
someone else – it has to be yours."

Peggy Fleming, Olympic Gold Medalist in figure skating

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've made it to Magical 10-and-1s. Woo hoooo! 

  • You're really running now! Avid runners run MARATHONS using 10-and-1s.

  • Life is good when you take steps to better health and enjoy success – no doubt you're feeling better all around: body, mind and soul.


  • Stay with your own comfortable rhythm and easy talking pace 

  • Use your walk period to relax, stretch out your stride and increase your range of motion 

  • Be confident, strong and relaxed

Quick Tips

  • The amount you're running is now close to 30 minutes in total 

  • This is enough volume to physically and mentally prepare you for the 5K distance – or more! 

  • If you are feeling persistent discomforts above a 3 or 4/10, please review my coaching advice from Week 7.

Training Schedule

Week 8

  • Total time: 48 minutes



    • Run 1 minute. Walk 1 minute.

    • Run 3 minutes. Walk 1 minute.

    • Run 5 minutes. Walk 1 minute.

    • Run 10 minutes. Walk 1 minute.

    • Run 3 minutes. Walk 1 minute.

    • Run 1 minute.


  • Total time: 45 minutes



    • Run 4 minutes. Walk 1 minute.

    • Do this 5 times.