Run Easy
Week 5
Back to Building

"Running is the greatest metaphor for life, because you get out of it what you put into it." 
- Oprah Winfrey

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Coach's 
Notes:

  • Back to work – time to think about your technique!
     

  • Volume is up! Number of minutes and quality of your running are progressing

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Quick tips:

Detailed coaching advice

Feel like digging deeper? Check out this week's detailed advice on pacing, rhythm and turnover.

Have I mentioned Dynamic Warm-ups and Static Stretches? Don't skip 'em! They're an important part of every workout.


Smiles and have a great week!

Coach Lynn

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Week 5 Schedule

Day 1

Total time: 45 minutes

Today's Tip: 
Toughest day of the week. Volume is high!

Warm-up:

  • Walk comfortably 5 min.

  • Run 4 min.

  • Walk 1 min.

  • Include dynamic stretches.
     

Work-out:

  • Brisk Run 3 min.

  • Recovery Walk/Run 2 min.

  • Do this 5 times.

                  

Cool-down:

  • Walk/Run 10 min.

  • Any combination you feel.

  • Static stretches to finish.

Day 2

Total time: 37-46 minutes

Today's Tip: 
Choose less volume today if it's your first time through.

Warm-up:

  • Walk comfortably 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 27-36 min.

  • Alternate 8 min running with 1 min walking.   

  

Cool-down:

  • Walk comfortably 5 min.

  • Static stretches to finish.

Day 3

Total time: 46-52 minutes.

Today's Tip: 
We are growing those running minutes!

Warm-up:

  • Walk comfortably 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 36-42 min.

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

                    

Cool-down:

  • Walk comfortably 5 min.

  • Static stretches to finish.

All done Week 5?