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:
-
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!
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
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:
-
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.