Run Easy
Week 6
Speed Play & 10-and-1s
"A winner's strongest muscle is her heart"
- Cassie Campbell, Gold Medalist in hockey
Coach's
Notes:
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Woo hooooo you've progressed to Magical 10-and-1s!
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Stay with what feels good – enjoy your fitness and push your pace as long as you leave it feeling like you could do more
Quick tips:
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"Fartlek" is the Swedish word for "Speed Play" – it's a lot of fun!
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Be creative with the 25 minute workout time – anything goes! There is no right or wrong combination.
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
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:
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Walk comfortably 5 min.
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Include dynamic stretches.
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Run easy peazy 10 min.
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Include dynamic stretches again.
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Take a few extra minutes to find your focus
Work-out:
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25 min Fartlek
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Recover as you feel
Cool-down:
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Run easy peazy 10 min. or any combination you feel.
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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:
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Walk comfortably 5 min.
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Include dynamic stretches.
Work-out:
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Run 22-33 min.
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Alternate 10 min running with 1 min walking.
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If this is your first time through, do the shorter run option
Cool-down:
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Walk comfortably 5 min.
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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:
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Walk comfortably 5 min.
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Include dynamic stretches.
Work-out:
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Run 33-44 min.
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Alternate 10 min talking-pace running and 1 min walking.
Cool-down:
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Walk comfortably 5 min.
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Static stretches to finish.