Run Easy
Week 2
Detailed Advice

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Introduction

As always, don't forget to include dynamic exercises in your warm-up and static stretches in your cool-down!
 

Pace is personal. What does that mean? Try not to worry about "how fast" you run. "NO STRAIN" – these are my favourite words. Let your rhythm and fitness progress gradually and come naturally as you feel. You'll understand this better with consistency over these next few weeks.

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Pacing Guidelines

Stay at a comfortable talking pace during your warm-ups, cool-downs and for all steady runs. Keep that short little swing of the arms, tight to your sides and elbows bent at 90 degrees. Maintain a nice light quick turnover with the legs. Very little knee lift. Short stride (most people tend to over-stride). Your feet should land on your mid-foot directly under your base of support - under your hips. More like a shuffle. 

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Change-of-Pace Intervals

"Brisk run" means your pace should be quick, but still reasonably comfortable – just slightly faster than a talking pace. You'll learn to adjust that pace according to the length of the intervals, and that takes time to figure out.

 

Last week you made a start by alternating 1 minute of brisk running with 2 minutes of a walk/run recovery. This week you'll have fun with what is called a "ladder" - a variety of intervals starting with 1 minute, climbing to 3 minutes and back down again.  Try to run a little above a talking pace for those brisk intervals, and then take the 2 minute recovery in between as you feel.

 

Slow down and walk a bit (maybe for a minute), then shuffle for the 2nd minute. The idea is that you need to recover and feel ready for your next brisk interval. Remember - if this is your first time trying change-of-pace brisk intervals. Take it easy and enjoy the variety. Don't push too hard - "no strain!"

Good stuff! You're all set.

Head back to see your Week 2 Schedule.