Run Easy
Week 4
Rest & Recovery
"Andre Dawson (The Hawk - professional baseball player) has a bruised knee and is listed as day to day. Aren't we all?"
- Vin Scully, actor

Coach's
Notes:
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You've come a long way since Week 1 – way to go! You've earned a break.
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Familiar workouts and no brisk intervals this week
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Resist the temptation to do more, even if you want to – you'll be back building again next week
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Keep your pace comfortable, don't overdo it, and have confidence in where you're at!

Quick tips:
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How are you feeling? Be honest with yourself.
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Most discomforts subside as your body adjusts to the workload – that's why this recovery week is important
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If you're experiencing any discomfort, check out the this week's detailed coaching advice
More on cross training ideas next week! For now, enjoy an easier pace. You've earned it.
Smiles and have a great week!
Coach Lynn


Week 4 Schedule
Day 1
Total time: 40 minutes
Today's Tip:
Never skip your Dynamic Warm-up or Static Stretches.
Warm-up:
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Walk comfortably 5 min.
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Include dynamic stretches.
Work-out:
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Run 30 min.
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Alternate 1 min easy shuffle with 1 min athletic walk.
Cool-down:
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Walk 5 min.
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Static stretches to finish
Day 2
Total time: 30 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 25 min.
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Alternate 4 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: 34 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 24 min.
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Alternate 5 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.