LearnToRun101-WEEK 4

Time for Recovery: Well-earned Rest and Recovery Week

"A true champion knows how to overcome doubt and manage those doubts and turn them into motivation."                                      

Misty Hyman - Olympic Gold in the 200m butterfly at the 2000 Sydney Games

Woo hooooo!  You've made a fantastic start and have already come a long way since Day 1 Week 1.  Your body and mind need a rest/recovery with less volume and effort as we slowly build on your fitness level.  An important part of any program is “recovery” so that this week you’ll notice the workload is a bit less in terms of the length of the intervals as well as the volume. You can always look forward to an easy recovery week 3-4 weeks into a good progressive program.

Remember when you were perhaps a little unsure of yourself when you first tackled those run intervals?  When you were just learning to find your rhythm in the shuffle?  Be proud of how far you have come and enjoy your well-earned recovery this week!

Coaching Advice: 

You'll notice all workouts are less demanding than last week - You're body and mind need a break. Please complete your sessions with confidence and please don't do any more than I've asked! 


You should be starting to understand your own comfort zone and have more confidence with your rhythm and what it means for you personally. Remember it’s always your arms that set the pace.  Enjoy the easier week, keep your pace relaxed and comfortable, and even though you might like to do more… don’t!

Keep in mind:

It's very important to find time for all 3 sessions each week.  The program progresses as the weeks go by, and in order to be successful you need to do your “homework”.  You can get away with fewer sessions in the early weeks, but your body (and mind) will soon be left behind and you will risk injury if you do not make time for all sessions.  If you miss a few sessions, it's ok - that's life - but it's best to simply go back to where you left off and start again, rather than try to keep moving forward when you are not quite ready for it.

Keep a record of your successes:  in your daytimer, on the kitchen calendar, or better still - purchase a nice book or planner dedicated to keeping track of your training.  Include your workout, and other things like how you felt, time of day, unusual life circumstances, anything that might affect your sessions.  It will help with injury prevention as well as help you understand yourself as you adjust to a new program.

Make sure you continue to include a proper warm-up and cool-down with dynamic and static stretches.  It may not seem like much, but this will help prevent unnecessary discomforts and you will truly feel better for it.

Rhythm is everything - whether you are just beginning or whether you are on the Olympic starting line...As the run portion gets longer, the key is to remember that it’s your arm action that controls your rhythm and pace.  The secret to learning how to run is for you to discover your own personal rhythm, and this will not happen unless the pace is comfortable and relaxed.  Try to keep your shoulders relaxed and away from your ears, your arm action quick, and keep the elbows tucked tight to the sides.  As for stride length; keep the steps short and quick like a boxer, landing on your mid-foot right under your hips.  Think "less time on the ground" and "light on your feet".  The longer strides will come later.

Video Tip:  Rhythm is everything!

Way to go!  If you manage to complete all 3 sessions in Weeks 1-4... that's awesome... you're now ready for Week 5.  

Smiles and have a great week!

Coach Lynn

Woman Tying her Shoelaces
Sporty Girl

Day 1

Day 1-a little variety now. Remember to land under your base of support - you hips.

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

Work-out: Run 1 min. Walk 2 min.

Run 2 min. Walk 2 min.

Run 3 min. Walk 2 min.

Run 3 min. Walk 2 min.

Run 2 min. Walk 2 min.

Run 1 min.                

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

Total Time: 42 min.

Day 2

Day 2-Easy Day- Focus on a nice little forward and back arms swing with shorter steps... most people tend to over-stride.

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

Work-out: Run 1 min. Walk 2 min.

Do this 8 times.                    

Cool-down: Walk slow & easy 10 min. 

Total Time: 44 min.

Woo Hooooo you won't believe how EASY this is for you now!

Day 3

Day 3-Moderate Day-stay light on your feet with a nice soft bend in the knee

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.


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