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
Coach's
Notes:
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Woo hoo this is a big week! The amount of running vs walking will increase, as will your effort
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Stick with all 3 sessions each week to ensure your fitness improves, you avoid injury and this remains fun!
Quick tips:
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Completing every session each week is important for overall success
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Keep a record of your progress – include details like how you feel, time of day, unusual life circumstances – anything that might affect your sessions
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This will help you avoid injury and understand your body as you adjust to the new program
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Never skip your dynamic warm-up and static stretch cool down! They are both very important.
Stick with it! You're doing great.
Smiles and have a great week!
Coach Lynn
Week 3 Schedule
Day 1
Total time: 44 minutes
Today's Tip:
Brisk running means just above talking pace.
Warm-up:
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Walk comfortably 5 min.
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Run easy peazy 4 min.
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Walk 1 min.
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Include dynamic stretches.
Work-out:
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2 min Brisk Run.
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2 min Recovery WR.
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Repeat this combo 6 times.
Cool-down:
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Walk and/or easy run 10 min.
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Static stretches to finish
Day 2
Total time: 38 minutes
Today's Tip:
Stay with it! No more and no less, okay?
Warm-up:
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Walk slow & easy 5 min.
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Include dynamic stretches.
Work-out:
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Run easy peasy 28 min.
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Alternate 6 min running with 1 min walking.
Cool-down:
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Walk slow & easy 5 min.
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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:
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Walk slow & easy 5 min.
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Include dynamic stretches.
Work-out:
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Run 27 min.
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Alternate 8 min talking-pace running and 1 min walking.
Cool-down:
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Walk slow & easy 5 min.
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Finish with static stretches.