WalkRun101-LearnToRun-WEEK 5

Back to Building: Feeling like a runner now

                       "A true champion works hard and never loses sight of her dreams."                     Dot Richardson - Olympic gold medalist in softball, and orthopedic surgeon

Coaching Advice: 

This is a Big Week - You are down to only 1 minute of recovery walking now and I know you are ready for it!  Make sure you keep that run interval a nice comfortable shuffle and take that wide recovery walking stride.  

Be aware of your technique.  Focus on keeping your body upright and relaxed, maintaining a comfortable, natural stride length, trying to land more towards the mid-foot than the front or heel.  Save the strong heel-toe action for the walk recovery. Feeling relaxed and comfortable is what is important.   As always, remember your arm action controls the pace.

Nice little steps accompanied by a short arm swing, and still very little knee lift. 

WEEK 5 VIDEO COACHING TIP

When Will I start to lose weight? Suggestions to support your steps to better health if this is one of your reasons to be on this journey...


Sports Watch or Phone App: By now you may have realized it would be useful to have a sports watch, so that you can easily set the countdown timer such that it beeps every minute OR source an app that keeps track of all your intervals... The Tabata app works great.  

A few things to keep in mind:  

Body Awareness:  You may have discovered body parts you forgot you had!  By this I mean you need to "listen to your body" and pay attention to any small aches and pains.  Hopefully you've picked up a dayplanner or diary and are keeping track of how great you are feeling, as well as anything that might be different or unfamiliar.  “Good aches” in your body will disappear as the body gets stronger and adjusts to the training progressions.  If anything persists after a few days, we may have to slow the progression down for you.  It's the impact that can cause these aches and/or pains. 

Proper stretching is always important - dynamic exercises before and static exercises after workouts.  Stretching is one of the best ways to prevent injuries. 

Try to take a break from the pavement or asphalt.  Try to vary the terrain and find some grass or trails.  The variety is fun and the soft terrain will help minimize unnecessary aches or pains by giving the body a break from the impact.


Hopefully your body and mind are both adjusting well to your new training program... and Woo Hoo - I KNOW you'll be feeling more like a runner this week than a walker!  If you manage to complete all 3 sessions in Weeks 1-5... that's awesome... you're now ready for Week 6. 

 
Woman Tying her Shoelaces
Sporty Girl
Treadmill

Day 1

Day 1-Same session as last week but with only 1 minute of walk recovery. You can do it!

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

Work-out: Run 1 min. Walk 1 min.

Run 2 min. Walk 1 min.

Run 3 min. Walk 1 min.

Run 3 min. Walk 1 min.

Run 2 min. Walk 1 min.

Run 1 min.                

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

Total Time: 37 min.

Day 2

Day 2-Easy Day- Only 1 minute run intervals - Woo Hoooo easy peezy!

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

Work-out: Run 1 min. Walk 1 min.

Do this 10 times.                    

Cool-down: Walk slow & easy 10 min. 

Total Time: 40 min.

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

Day 3

Day 3-Moderate Day-Trust me... Trust yourself

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

Work-out: Run 2 min. Walk 1 min.

Do this 6 times.                    

Cool-down: Walk slow & easy 10 min. 

Total Time: 38 min.

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

 

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