LearnToRun101-WEEK 10

This is it - You've made it - Your Final Week of WalkRun101-LearnToRun

“One lives but once in the world.”
                                                             -Johann Wolfgang Von Goethe                                                                                                                                                                                                               

Coaching Advice:  I have to tell you one more time…Be proud of yourself -  You have “arrived” as a runner!  

And you can have confidence knowing you are now able to do any combination of runs and walks anywhere anytime: “10-and-ones”, “5-and-ones”, or even “one-and-ones”. depending on how you are feeling.


EVENT WEEK 5K - THIS IS IT!  You are ready to test yourself over the 5K distance... Either find an event or choose to map out a route for yourself and DO IT! Nothing different than you've already done - you can choose to run any combinations you are comfortable with, but I've suggested either 5-and-ones or 10-and ones OR you can choose to run the whole way without stopping - the choice is yours as you feel.. It will be amazing to complete the actual distance. Good luck and Have a Blast!


WEEK 10 COACHING VIDEO TIP

Next Steps?

Variety is the key to life, and if you mix up what you do when you run, you’ll stay interested, vary the pace a little because as you get stronger the shorter run intervals become a little faster, and you’ll prevent injury because you’ll vary the way your body makes contact with the ground. I’ve so enjoyed coaching you and visualizing... KNOWING your progress.  

Do keep your newfound running fitness going. You can stay comfortable right where you are, or decide to do more.  The choice is yours. But keep those running shoes with you always because it’s so easy to just head out wherever you are, enjoy the parks or trails and quiet neighbourhoods, and feel good about a run with any combination that suits you.


What program shall I follow now?1. Repeat LearnToRun101 and solidify your confidence with the familiarity.  No one says you need to do MORE running unless you'd like to. LearnToRun101 gives you a nice mix of progressive WalkRun and if you enjoyed it... then do it again!

RunEasy101 - Try it! A little more running and less walking - you can do it - you are ready for it - but it's up to you... and you can always return to LearnToRun101 as you feel... it's YOUR journey:)

*And if you'd ever like personal advice, please do contact me at lynnkanuka@gmail.com or use the Chat on this website:)

Smiles always,

Coach Lynn

 
Woman Tying her Shoelaces
Sporty Girl
Treadmill

Day 1

Day 1-Magical 10-and-1's - you made it! 5K or even 10K - You can do it!

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

Work-out: Run 1 min. Walk 1 min.

Run 10 min. Walk 1 min.

Run 10 min. Walk 1 min.

Run 10 min. Walk 1 min.

Run 1 min.                

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

Total Time: 53 min.

Day 2

Day 2-Easy Day- We LOVE our easy days don't we?

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

Work-out: Run 5 min. Walk 1 min.

Do this 4 times.                    

Cool-down: Walk slow & easy 10 min. 

Finish with static stretches.

Total Time: 44 min.

Woo Hooooo you have come such a long way!

Day 3

Day 3-Event Day 5K - You can do it! Measure a route and go for it - Congratulations!

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

Work-out: Run 5 min. Walk 1 min.

Do this 5 times OR repeat to complete the 5K distance.

OR

Run 10 min. Walk 1 min. 

Do this 3 times OR repeat to complete the 5K distance.

CONGRATULATIONS - You've ROCKED WalkRun101-LearnToRun!                 

Cool-down: Walk slow & easy 10 min. 

Total Time: 50 min.

Congratulations on a milestone week!

 

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