RunEasy101-WEEK 2

On Your Way!

Week 1 Success - You're back and I'm so excited! Consistency is so important -  With each week you'll notice you become more confident and more comfortable with your running.

"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... 

I know you can do it - You only have to stick to the program - and pay attention to my advice. 

Reminder - Pacing Guidelines:

Stay at a comfortable talking pace during your warm-ups, cool-downs and for all steady runs. 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. 

Brisk Intervals? Read the detailed coaching advice especially if this is your first time through this... It's important you nderstand when you take your pace slightly above your "talking pace" eventually your easy talking pace will feel more efficient and comfortable.

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.  

TIP:  Make sure you have a sportwatch or your phone to keep track of your intervals. 

ONE MORE THING! Reminder this is not a LearnToRun program! So if you are a beginner and struggling in any way, then consider opting for LearnToRun.

If you are a more experienced runner but have maybe been away from it for awhile, remember to take it easy. 

Smiles and have a great week!

Coach Lynn

 
Woman Tying her Shoelaces
Sporty Girl

Day 1

Day 1-Tough Day-always the most challenging day of the week with your Brisk Change-of-Pace intervals as well as increases in Run time and Volume.

Warm-up: Walk comfortably for 5 minutes. Then run easy peezy (shuffle) 4 min. Then walk 1 minute. Include your dynamic stretches.

Work-out: This is a set of intervals called a Ladder.

Brisk Run 1 min. - Recovery WalkRun 2 min.

Brisk Run 2 min. - Recovery WalkRun 2 min.

Brisk Run 3 min. - Recovery WalkRun 2 min.

Brisk Run 3 min. - Recovery WalkRun 2 min.

Brisk Run 2 min. - Recovery WalkRun 2 min.

Brisk Run 1 min. - Recovery WalkRun 2 min.

Cool-down: WalkRun 10 min. as you feel. *At this stage you may do Walk 1 min. Shuffle 1 min. or you may walk the entire 10 min. as you feel. FYI the workout is done: This is a cool-down and all you need to do is MOVE:)

Finish with static stretches.

Total Time: 45 min.

Pace Guide Reminders: Brisk Run is slightly faster than your comfortable talking pace. Recoveries are always easy as you feel. At this stage you may recover with Walk 1 min./Shuffle 1 min. The idea is that you are learning what you need to do in order to be recovered for the next brisk run interval.

                 

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 5 min. Include dynamic stretches.

Work-out: Run easy peezy 25 min. with 4 min. talking-pace running alternated with 1 min. walking.

Cool-down: Walk slow & easy 5 min. Finish with static stretches.  

Total Time: 35 min.         

Treadmill

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 5 minutes. Include dynamic stretches.

Work-out: Run 30 minutes alternating 4 min. of easy talking-pace running with 1 min. of walking.

Cool-down: Walk slow & easy 5 minutes. Finish with static stretches.

Total Time: 40 min.

 

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