LearnToRun101-WEEK 3

Now you're REALLY On Your Way!

"Three minute runs in Week 3 work perfectleeeee!"

 "You have to dream big and go for it. Surround yourself with people who believe in you and ignore those who try to bring you down. Never give up, no matter what - overcoming obstacles makes you stronger."   Shannon Ann MacMillan - US Olympic and women's national soccer team star

Coaching Advice:  

3-minute efforts in Week 3 work perfectly - and you are ready for it!  It’s the perfect number of minutes in that it’s long enough to begin to learn how to focus, but not so long you lose that focus.


*As always please include dynamic stretches in your nice easy walk warm-up and static stretches after your easy walk in cool-down.  It's very important to increase your circulation to ready yourself for exercise before you start, and then to center yourself afterwards as you find length in your body by finishing with some static stretches.   

Training Pattern: You'll begin to notice a pattern now in your training program. Each week on Day 1 you'll have your "toughest" session of the week with an increase in the amount of minutes that you are running -  ie. your volume. Then on Day 2 you'll notice it's the "easiest" session of the week, with the amount of running time decreasing slightly, as well as the total number of minutes in the actual session.  On Day 3 you'll notice your running minutes and total time are moderately inbetween what you completed on Days 1 and 2, thus it is a "moderate" session.  So your weekly training follows a "tough-easy-moderate" pattern, providing you first of all with success by completing a tough first session, recovery with your easy second session, and then confidence with your moderate third session. 

It's very important you stick to this pattern, no more and no less, even if you may FEEL like doing more or less at a time.  As your "virtual" coach, I need you to trust me.  And I need to know you will follow and stick to the program just as it is... Capiche?  (Thank-you!)  

With consistency and barring unforeseen circumstances, I know this will work for you.  Your mind and body will become fitter as you adjust to the number of running minutes, and as the weeks tick by you'll hardly realize this is happening because it feels so easy. 

Arm action sets your rhythm. 

VIDEO TIP for Arm Action

Whether you are walking, learning to run, and even when the day comes that you are an avid runner, it will always be important to remember that it’s the arm action that regulates your rhythm and pace.  At this stage - learning to run - we are staying comfortable - we are NOT huffin' and puffin', but if you are starting to get tired within your run minutes, then remember to focus on those arms to keep yourself moving.

Technique reminders: Focus on keeping the shoulders square and relaxed, take a nice big breath every so often to relax those shoulders, and swing the arms comfortably forward and backward, so that they swing freely, thus maintaining a nice comfortable rhythm.  Careful not to cross the midline of the body. You’ll find that the legs will adjust accordingly.  Nice light steps, feet landing directly under your base of support, landing gently on your midfoot, very little knee lift and keeping your knee soft with a slight bend as you land.  Careful not to bounce. Try doing a minute of running almost on the spot in front of a mirror so you can check out what you are doing. Remember, your personal pace needs to stay comfortable, and when you finish every session, you should always feel as though you could have done more.

One final tip: Don’t forget to breathe! Take a nice big breath in every once in awhile and exhale fully and completely, pushing all that nice oxygen everywhere in the body, and you'll find it helps you to relax.

Have a great week - You are now truly on your way!

When Week 3 is complete - and you have been comfortable with all workouts, then you're ready for Week 4...Woo Hoooooo!


Coach Lynn

Woman Tying her Shoelaces
Sporty Girl

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. Include dynamic stretches.

Work-out: Run 3 min. Walk 2 min.

Do this 5 times.                    

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

Total Time: 45 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. Include dynamic stretches.

Work-out: Run 2 min. Walk 2 min.

Do this 5 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. Include dynamic stretches.

Work-out: Run 3 min. Walk 2 min.

Do this 4 times.                    

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

Total Time: 40 min.


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