Run Easy
Week 3
Stay With It

"An athlete can not run with money in his pockets. He must run with hope in his heart and dreams in his head." 
- Emil Zatopek, Czech running legend

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Coach's 
Notes:

  • Woo hoo this is a big week! The amount of running vs walking will increase, as will your effort 
     

  • Stick with all 3 sessions each week to ensure your fitness improves, you avoid injury and this remains fun!

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Quick tips:

  • Completing every session each week is important for overall success 
     

  • Keep a record of your progress – include details like how you feel, time of day, unusual life circumstances – anything that might affect your sessions
     

  • This will help you avoid injury and understand your body as you adjust to the new program
     

  • Never skip your dynamic warm-up and static stretch cool down! They are both very important. 

Detailed coaching advice

Why do we do brisk intervals instead of just running steadily? Read this week's detailed advice to find out (and more!).

Stick with it! You're doing great.


Smiles and have a great week!

Coach Lynn

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Week 3 Schedule

Day 1

Total time: 44 minutes

Today's Tip: 
Brisk running means just above talking pace.

Warm-up:

  • Walk comfortably 5 min.

  • Run easy peazy 4 min.

  • Walk 1 min.

  • Include dynamic stretches.
     

Work-out:

  • 2 min Brisk Run.

  • 2 min Recovery WR.

  • Repeat this combo 6 times.

                  

Cool-down:

  • Walk and/or easy run 10 min.

  • Static stretches to finish

Day 2

Total time: 38 minutes

Today's Tip: 
Stay with it! No more and no less, okay?

Warm-up:

  • Walk slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run easy peasy 28 min.

  • Alternate 6 min running with 1 min walking.   

  

Cool-down:

  • Walk slow & easy 5 min.

  • Static stretches to finish

Day 3

Total time: 37 minutes

Today's Tip: 
You should always feel you could do more (but 
don't!).

Warm-up:

  • Walk slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 27 min.

  • Alternate 8 min talking-pace running and 1 min walking.

                    

Cool-down:

  • Walk slow & easy 5 min.

  • Finish with static stretches.

All done Week 3?