LearnToRun101-WEEK 2

On Your Way!

Week 1 Success - You're back and I'm so excited!

"The only limits you have are those you place on yourself"  - Kristinna Habashy

It takes a lot to decide to embark on a journey like this one... to take the time to organize your life and try to fit 3 workouts in each week for 10 weeks... It can take years to get to this place and I'm privileged to be your coach - to guide you - and to help you take steps to better health.

I know you can do it - You only have to stick to the program - no more and no less - and pay attention to my advice. I've helped literally thousands of people to finish lines from 5K to the marathon and beyond, and I know that together we can get to yours. 

You've already made a start with Week 1 - so let's keep it going - it's time now for Week 2! We are en route to running 5K and more - in a way that's right for YOU. 

Coaching Tips:  

You can do this - We are up to 2 minutes of running this week!

WEEK 2 VIDEO COACHING TIP 

IMPORTANT:  Don't forget to include  Dynamic Exercises in your warm-up and Static Stretches in your cool-down!

Stay nice and and relaxed - Keep that short little swing of the arms - tight to your sides - elbows bent at 90 degrees - and a nice light quick turnover with the legs.  Very little knee lift. Short stride.  (Most people tend to over-stride). Your feet should land on your mid-foot directly under your base of support - under your hips. More like a shuffle. 

Speed is truly not important at this stage.  *Most people want to do too much too fast too soon, so take it easy ok? You should feel like you could briskly WALK as fast as you are running. We are working to find a comfortable personal rhythm that is all your own. The faster running comes later if you'd like, but only as the mind and body become fitter and we string minutes of running together over the coming weeks.  Be patient.  There is NO huffin' and puffin' allowed!  

Easy talking pace: Ideally you have a friend you can chat to because you should always be at a pace where you can comfortably carry on a conversation... string sentences together... at a comfortable "talking" pace.  Be honest with yourself because if this is not the case then you need to slow down.

TIP:  Make sure you visit a good running/walking fitness store to ensure you have the right shoes to support your running gait and the kind of foot you have.  Take an old pair of shoes in so the experts can look at the wear and tear, analyze how you run and help you choose the right shoe for you.

TIP:  Make sure you have a sportwatch or your phone to keep track of your intervals. There are many apps that work as well. Tabata is one such app.

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

Smiles and have a great week!

Coach Lynn

WEEK 2 VIDEO COACHING TIP:

 
Woman Tying her Shoelaces
Sporty Girl
Treadmill

Day 1

Day 1-Tough Day-always the most challenging day of the week with increases in Run time and Volume.

Warm-up: Walk slow & easy 10 min.

Work-out: Run 2 min. Walk 2 min.

Do this 6 times.                    

Cool-down: Walk slow & easy 10 min. 

Total Time: 44 min.

Day 2

Day 2-Easy Day- always the easiest day of the week so that you recover from Day 1 and build confidence in yourself.

Warm-up: Walk slow & easy 10 min.

Work-out: Run 1 min. Walk 2 min.

Do this 8 times.                    

Cool-down: Walk slow & easy 10 min. 

Total Time: 40 min.

Day 3

Day 3-Moderate Day-has a workload inbetween Day 1 & 2 - Building further confidence in yourself and understanding the pattern.

Warm-up: Walk slow & easy 10 min.

Work-out: Run 2 min. Walk 2 min.

Do this 5 times.                    

Cool-down: Walk slow & easy 10 min. 

Total Time: 40 min.

 

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