Going Beyond
the Frame
Learn to Run
Week 9
You're a Runner!
"The thing is... You have to engage with life to have a life."
Frank Deford, sportswriter and commentator
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 have “arrived” as a runner! Be proud of how far you've come. I am! It’s mind over matter now. I hope you are truly finding that personal rhythm, ticking over easily, and are perhaps even a little surprised at how easy it is each time you complete the prescribed run interval.
Keep it up this week. You’ve done it all now, and I hope you are starting to understand how personal your own running really is, and that you can mix it up as long as you stay with your own comfortable rhythm.
Some of you are already in a stage where you don’t want or need the walk break. That’s a good place to be too! Again, enjoy your runs as you feel – and remind yourself how far you have come in only a couple of months – way to go!
Technique
No notes this week. You've got this!
Quick Tips
No tips this week. You know what to do!
Training Schedule
Week 9
Total time: 48 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 5 minutes. Walk 1 minute.
Run 10 minutes. Walk 1 minute.
Run 10 minutes. Walk 1 minute.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
Total time: 50 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 5 minutes. Walk 1 minute.
Do this 5 times.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
Total time: 49 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 1 minute. Walk 1 minute.
Run 5 minutes. Walk 1 minute.
Run 5 minutes. Walk 1 minute.
Run 10 minutes. Walk 1 minute.
Run 5 minutes. Walk 1 minute.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
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You are LIVIN'! I am so happy for you. Doesn't it feel great to step out of your comfort zone and try something new for yourself?
Smiles and have (another) great week!
Coach Lynn
