Run Easy
Week 6
Speed Play & 10-and-1s

"A winner's strongest muscle is her heart" 
- Cassie Campbell, Gold Medalist in hockey

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Coach's 
Notes:

  • Woo hooooo you've progressed to Magical 10-and-1s!
     

  • Stay with what feels good – enjoy your fitness and push your pace as long as you leave it feeling like you could do more

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Quick tips:

  • "Fartlek" is the Swedish word for "Speed Play" – it's a lot of fun!
     

  • Be creative with the 25 minute workout time – anything goes! There is no right or wrong combination.

Detailed coaching advice

Feel like digging deeper? This week I'll tell you everything you need to know about "Fartleks".

When you've successfully completed all 3 sessions this week and are feeling good, you're ready for Week 7!


Smiles and have a great week!

Coach Lynn

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Week 6 Schedule

Day 1

Total time: 50 minutes

Today's Tip: 
It's Fartlek time! Read about them in the coaching advice.

Warm-up:

  • Walk comfortably 5 min.

  • Include dynamic stretches. 

  • Run easy peazy 10 min.

  • Include dynamic stretches again.

  • Take a few extra minutes to find your focus
     

Work-out:

  • 25 min Fartlek

  • Recover as you feel

                  

Cool-down:

  • Run easy peazy 10 min. or any combination you feel.

  • Static stretches to finish.

Day 2

Total time: 32-44 minutes

Today's Tip: 
Woo hooo it's time for Magical 10-and-1s!

Warm-up:

  • Walk comfortably 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 22-33 min.

  • Alternate 10 min running with 1 min walking. 

  • If this is your first time through, do the shorter run option 

  

Cool-down:

  • Walk comfortably 5 min.

  • Static stretches to finish.

Day 3

Total time: 43-54 minutes

Today's Tip: 
Choose the lesser volume option if it's your first time.

Warm-up:

  • Walk comfortably 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 33-44 min.

  • Alternate 10 min talking-pace running and 1 min walking.

                    

Cool-down:

  • Walk comfortably 5 min.

  • Static stretches to finish.

All done Week 6?