WalkRun101-LearnToRun-WEEK 1

Make a Start

"The journey of a thousand miles begins with one step." - Lao Tzu.

If you’ve never run before, or if you’ve not done much running for 3 months or longer OR maybe you're struggling with doing too much too soon, then this is the best way to begin. 

You'll progress to magical "10-and-ones" in 10 weeks

That's 10 minutes of running alternated with 1 minute of walking... and you'll be able to complete 5K-10K and more!

  • Take your time – don’t be rushed - feeling like you'd like to do more...

  • One week at a time and both body and mind will adjust to the impact..

  • You’ll have success and begin to build a foundation for more...

  • It's easy if you stick to the program and advice... 

Coaching Advice:

WEEK 1 VIDEO COACHING TIP

You’ll notice the gradual progression in which the walking time decreases as the running time slowly increases. By the end of this program you will be comfortable and able to WalkRun the equivalent of a 5K distance and more.  

Technique - Keep it slow. The most important thing to remember is that "speed" (running fast!) at this stage is not important. We'll get there eventually if that's what you'd like, but right now your goal is to feel comfortable and learn to find your own natural easy running rhythm. So your “run” should be a very slow jog, more of a shuffle, and always at a comfortable talking pace, i.e. you should feel as though you could briskly walk as fast as you are running, and be able to carry on a conversation, 2 or 3 sentences at a time, without losing your breath.  If you feel the workouts are too easy and think your pace is too slow, that's GOOD!  

Week 1 Here We Go – You can do it!

WEEK 1 VIDEO COACHING TIP!

WEEK 1 WALKRUN WORKOUTS-SCROLL DOWN

When you manage to complete all 3 sessions this week... that'll be awesome... you'll then be ready for Week 2.  

Smiles and have a great week!

 

Here we go! Decide on your 3 work-out days...

Most people want to do too much too fast too soon.  Be sure to include a Dynamic Warm-up(VIDEO TIP) along with your 10 min. walking start, as well as Static Stretches(VIDEO TIP) after your 10 min. walk in Cool-down. Be patient ok?  Please don't jump ahead... complete one week at a time.

Woman Tying her Shoelaces
Sporty Girl
Treadmill

Day 1

Make a Start: Include a Dynamic Warm-up and Static Stretch Cool-down.

Warm-up: Walk slow & easy 10 min. Include dynamic stretches.

Work-out: Run 1 min. Walk 2 min.

Do this 10 times.                    

Cool-down: Walk slow & easy 10 min. Finish with static stretches.

Total Time: 50 min.

Day 2

Spread your sessions out! ie. M-W-Sat or T-Th-Sun

Warm-up: Walk slow & easy 10 min. Include dynamic stretches.

Work-out: Run 1 min. Walk 2 min. Do this 6 times. 

Cool-down: Walk slow & easy 10 min. Finish with static stretches.  

Total Time: 38 min.              

Day 3

Remember – you should always feel like you could do more. (But don't:)

Warm-up: Walk slow & easy 10 minutes. Include dynamic stretches.

Work-out: Run 1 minute. Walk 2 minutes.

Do this 8 times.                    

Cool-down: Walk slow & easy 10 minutes. Finish with static stretches.

Total Time: 44 min.

 

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