LearnToRun101-WEEK 8

Magical "10-and-ones" - WooHoo!

"The most important thing is to love your sport.

                            Never do it to please someone else - it has to be yours."                                   -Peggy Fleming - Figure skating hold medalist in the 1968 Winter Olympics

Coaching Advice

Wow - You’ve made it!  “Magical 10-and-ones” – Woo Hoooooo! 


Avid runners run MARATHONS with magical 10-and-ones!  (Not that you need to even consider a marathon…) But this is significant now…10 minutes of running will REALLY feel like you are running!  

Stay with your own comfortable rhythm and your nice easy talking pace. Enjoy that nice 1 minute walk inbetween as always and use it to relax, stretch out your stride and increase your range of motion.  You’ll notice the amount you are running is now close to 30 minutes in total. This will be enough volume so that physically and mentally you are totally prepared for the 5K distance. (and many of you will be able to complete 10K with 10-and-ones...)  As always, pace is personal, and should always stay at a talking pace.  It’s all about your body adjusting to the impact and your mind adjusting to the time you are out there.  

Be confident, strong and relaxed.


WEEK 8 VIDEO COACHING TIP


Life is good when you enjoy success and take steps to better health... no doubt you are feeling good all-around: body, mind and soul.  Making better food choices, drinking more water, and getting your rest in support of this new lifestyle - way to go!

If you are feeling any discomforts that are either climbing up past a 3 or 4 on that personal scale of 1-10, are simply not going away and are taking away from your experience, then be honest:  The progressions are either too much for you or perhaps you haven't managed to complete all the sessions. If this is you, then please review coaching advice in Week 7. You likely need to take some time away from impact to allow your discomfort to settle down, and then choose to reduce your workload by completing the workouts in earlier weeks.

Hopefully you are feeling great!

Be proud of yourself - this is a Milestone Week!

Once completed, you will be ready for Week 9... Smiles and have a good one!

Coach Lynn

DO WATCH WEEK 8 VIDEO COACHING TIP

 
Woman Tying her Shoelaces
Sporty Girl
Treadmill

Day 1

Day 1-Magical 10-and-1's - you made it! Mind over matter now...

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 10 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: 48 min.

Day 2

Day 2-Easy Day- We LOVE our easy days don't we?

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

Work-out: Run 4 min. Walk 1 min.

Do this 5 times.                    

Cool-down: Walk slow & easy 10 min. 

Finish with static stretches.

Total Time: 45 min.

Woo Hooooo you have come such a long way!

Day 3

Day 3-Moderate Day - You have amazed yourself yet again!

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

Work-out: Run 5 min. Walk 1 min.

Do this 5 times.                    

Cool-down: Walk slow & easy 10 min. 

Finish with static stretches.

Total Time: 50 min.

Congratulations on a milestone week!

 

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