WalkRun101-LearnToRun-WEEK 9

You have "arrived" as a Runner!

                                      "The thing is... you have to engage with life to have a life."                                                                                    -Frank Deford, Renowned sportswriter and commentator                                                                                                                                                                                                                

Coaching Advice

Be proud of yourself -  You have “arrived” as a runner!  (even though I suspect you’re STILL not quite convinced you could string a whole 5K together if you wanted to...) It’s mind over matter now, and I’m hoping you are truly finding that personal rhythm, ticking over easily, perhaps a little surprised how easy it is each time you complete the prescribed run interval… (Am I right?)  “Five-and-ones” “Ten-and-ones” “One-and-ones”.  You’ve done it all now, and I hope you are starting to understand how personal your own running really is, and that you can mix it up as you feel, as long as you are staying with your own comfortable rhythm. Some of you are already in a stage where you don’t want or even need the walk break. You are fitter and stronger and running along only to find it’s time to walk.  That’s a good place to be too!  Again, enjoy your runs as you feel – and remind yourself how far you have come in only a couple of months – way to go!


WEEK 9 VIDEO COACHING TIP


You are LIVIN' !  I'm so happy for you - doesn't it feel great to step out of your comfort zone and try something new for yourself?

Week 9 soon complete, and Week 10 Event Week here we come!

 
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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