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

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Coach's 
Notes:

  • You've come a long way since Week 1 – way to go! You've earned a break.
     

  • Familiar workouts and no brisk intervals this week
     

  • Resist the temptation to do more, even if you want to – you'll be back building again next week
     

  • Keep your pace comfortable, don't overdo it, and have confidence in where you're at!

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Quick tips:

  • How are you feeling? Be honest with yourself.
     

  • Most discomforts subside as your body adjusts to the workload – that's why this recovery week is important
     

  • If you're experiencing any discomfort, check out the this week's detailed coaching advice

Detailed coaching advice

Feeling discomfort? Find out how to assess yourself and adjust your training as necessary.

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

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Week 4 Schedule

Day 1

Total time: 40 minutes

Today's Tip: 
Never skip your Dynamic Warm-up or Static Stretches.

Warm-up:

  • Walk comfortably 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 30 min.

  • Alternate 1 min easy shuffle with 1 min athletic walk. 

                  

Cool-down:

  • Walk 5 min.

  • Static stretches to finish

Day 2

Total time: 30 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 25 min.

  • Alternate 4 min running with 1 min walking.   

  

Cool-down:

  • Walk slow & easy 5 min.

  • 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:

  • Walk slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 24 min.

  • Alternate 5 min talking-pace running and 1 min walking.

                    

Cool-down:

  • Walk slow & easy 5 min.

  • Finish with static stretches.

All done Week 4?