WalkRun101-LearnToRun-WEEK 6

Over-Halfway to 5K and Still Building:)

Secret Info... you can WalkRun a 5K now no problem...using these combinations you'll be surprised how comfortable you will be...

Coaching Advice:  You can do this! 

The number of minutes of running are still climbing, and you are now getting used to only  1 minute of walk-recovery inbetween – Way to go!  You might even feel like you will soon be able to drop the 1 minute of walking. Others will always enjoy that walk-break change in cadence.  Either way it's your own personal experience.


Have confidence in your progressions and the rhythm you’ve established for yourself in your “shuffle”.  Stay with the “shuffle” –  it is really important not to worry at all about your “speed”.  


*Secret Info:  You are now covering the 5K distance as we string more of those minutes together... running now more than you are walking - that's awesome!


Speed is irrelevant.  That comes later only if and when you are comfortable and it’s a natural process – one that happens without any added effort until you are ready for it. At this stage it is all about your body (and mind) adjusting to the impact with every step as well as the time you are actually running.  Soon those minutes of running will string together and you’ll hardly notice the difference. 

WEEK 6 VIDEO COACHING TIP

Heaviness in the legs?  Your workload is climbing... Some of you may find that you feel a heaviness in your legs as the timed running intervals have been slowly increasing. This would not be unusual – Your body is constantly adjusting to new workloads and a training effect is taking place.  Heaviness... tiredness... even small discomforts... they will likely subside in a matter of a few sessions.  If not, make sure you have a good pair of running shoes on your feet.  

Good Shoes: Go to a proper WalkRun Fitness store to make sure you are fit up properly if you haven't already done so - it could be that simple.  

Stay with softer surfaces if possible - this will relieve some of the impact of running.

Remember to stay relaxed at a nice easy talking pace - as in able to carry on a conversation - at least string a few sentences together without huffin’ and puffin’!  The faster you go, the greater the impact, and the tougher it is on your body.  We'll leave the faster running for the NEXT program once you've reached magical 10-and-ones!

I'm hoping you are feeling fantastic with every session, but if a tiredness is persisting, then consider repeating Week 6 or even Weeks 5 and 6, especially if you haven't managed to complete all sessions. You truly need 3 sessions each week in order to progress in a way that allows your body to adjust to the workloads as your fitness improves. 

Patience and perseverance are the key - forcing fitness will not work.

Be honest with yourself - as there is no rush to move quickly forward if you're not ready.

If you are feeling great and have completed all your sessions, then you're ready for Week 7.

Smiles and have a great week!

 
Woman Tying her Shoelaces
Sporty Girl
Treadmill

Day 1

Day 1-5 minutes of running this week - Woo Hoooo You can do it!

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

Work-out: Run 1 min. Walk 1 min.

Run 3 min. Walk 1 min.

Run 5 min. Walk 1 min.

Run 5 min. Walk 1 min.

Run 3 min. Walk 1 min.

Run 1 min.                

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

Total Time: 43 min.

Day 2

Day 2-Easy Day- Feeling more confident every workout - well done!

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

Work-out: Run 2 min. Walk 1 min.

Do this 8 times.                    

Cool-down: Walk slow & easy 10 min. 

Finish with static stretches.

Total Time: 44 min.

One step at a time - closer to our goal!

Day 3

Day 3-Moderate Day-Always something inbetween Day 1 and Day 2 - Building confidence:)

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

Work-out: Run 3 min. Walk 1 min.

Do this 6 times.                    

Cool-down: Walk slow & easy 10 min. 

Finish with static stretches.

Total Time: 44 min.

Well done - you can be proud of yourself - a Big Week!

 

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