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.

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Coach's 
Notes:

  • Time for "Bread and Butter" – one of my personal favourite go-to sessions
     

  • 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
     

  • The "decreasing ladder" format is mentally pleasing because it allows you to adjust your pace as the time element of the intervals decreases
     

  • You will learn to run faster as you descend the ladder.

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Quick tips:

  • Bonus video tip – learn how to run faster with your rhythm and arm action. NO strain!
     

  • Notice your recovery time is a little less now too. Woo hoooo you are ready!

Detailed coaching advice

Feel like digging deeper? Learn about "Bread and Butter" sessions, and more!

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

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Week 7 Schedule

Day 1

Total time: 48 minutes

Today's Tip: 
Today is tough – high volume and brisk interval training.

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:

  • 3 min Brisk Run + 1 min Recovery Walk/Run

  • 2 min BR + 1 min RWR.

  • 1 min BR + 3 min RWR.

  • Repeat 2 times.

                  

Cool-down:

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

  • 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:

  • Walk comfortably 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 30-40 min steady.

  • OR alternate "10-and-1s" 3 or 4 times

  • 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: 50-60+ minutes

Today's Tip: 
You should always feel like you could do more (but don't!)

Warm-up:

  • Walk comfortably 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 40-50 min steady.

  • OR alternate "10-and-1s" 4 or 5 times.

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

                    

Cool-down:

  • Walk comfortably 5 min.

  • Static stretches to finish.

All done Week 7?