Run Easy
Week 7
Bread & Butter
"The two rules of perseverance: Rule #1 – Take one more step. Rule #2 – When you don't think you can take one more step, refer to Rule #1."
- H. Jackson Brown Jr.
Coach's
Notes:
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Time for "Bread and Butter" – one of my personal favourite go-to sessions
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I call it this because it's a basic benchmark feel-good session that has all the elements of a perfect middle-distance prep session
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The "decreasing ladder" format is mentally pleasing because it allows you to adjust your pace as the time element of the intervals decreases
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You will learn to run faster as you descend the ladder.
Quick tips:
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Bonus video tip – learn how to run faster with your rhythm and arm action. NO strain!
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Notice your recovery time is a little less now too. Woo hoooo you are ready!
When you've successfully completed all 3 sessions this week and are feeling good, you're ready for Week 8!
Smiles and have a great week with Bread and Butter!
Coach Lynn
Week 7 Schedule
Day 1
Total time: 48 minutes
Today's Tip:
Today is tough – high volume and brisk interval training.
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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3 min Brisk Run + 1 min Recovery Walk/Run
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2 min BR + 1 min RWR.
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1 min BR + 1 min RWR.
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Repeat 2 times.
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: 40-50+ minutes
Today's Tip:
Easiest day of the week – stay with it! No more and no less.
Warm-up:
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Walk comfortably 5 min.
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Include dynamic stretches.
Work-out:
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Run 30-40 min steady.
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OR alternate "10-and-1s" 3 or 4 times
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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: 50-60+ minutes
Today's Tip:
You should always feel like you could do more (but don't!)
Warm-up:
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Walk comfortably 5 min.
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Include dynamic stretches.
Work-out:
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Run 40-50 min steady.
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OR alternate "10-and-1s" 4 or 5 times.
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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.