Run Easy
Week 8
You Made It!

"Every person needs to have their moment in the sun... When they raise their arms in victory, knowing that on this day, at this hour, they were at their very best."
- H. Jackson Brown Jr.

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Coach's 
Notes:

  • Woo hooo! You are ready to comfortably complete a 5K. You could go further if you wanted to! 
     

  • You've found your rhythm at a comfortable talking pace and at a brisk pace
     

  • This week your interval session will feel easy and fun
     

  • Event Day 5K! I encourage you to mark out a route for yourself. You'll be amazed how far you've come!​

Detailed coaching advice

Event Day 5K! Everything you need to know to feel great on your runs this week, and beyond. 

I hope you are feeling darn proud of yourself. You've come sooo far since Week 1! It's been a pleasure to guide you these past 8 weeks. 


Smiles and have a great week!

Coach Lynn

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Week 8 Schedule

Day 1

Total time: 44 minutes

Today's Tip: 
Light intervals so you'll feel your best for event day!

Warm-up:

  • Walk comfortably 5 min.

  • OR easy 10 min shuffle. 

  • Run easy peazy 10 min.

  • Include dynamic stretches again.

  • Take a few extra minutes to find your focus.
     

Work-out:

  • 1 min Brisk Run + 2 min Recovery Walk/Run

  • Do this 8 times.

                  

Cool-down:

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

  • Static stretches to finish.

Day 2

Total time: 30 minutes

Today's Tip: 
We're resting today so you feel your best on your 5K.

Warm-up:

  • Walk comfortably 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 20 min steady.

  • OR alternate "10-and-1s" twice.

  • OR any combination as you feel.

  

Cool-down:

  • Walk comfortably 5 min.

  • Static stretches to finish.

Day 3

Event Day!

Today's Tip: 
Have fun!

Warm-up:

  • Don't forget your normal dynamic stretches.
     

Work-out:

  • 5K or more! Woo hooo!

                    

Cool-down:

  • Don't forget your 5 min walk and static stretches.

Congratulations!

You rocked the Run Easy Program.

You are learning about yourself and what you feel in your body, and your confidence has grown hugely since your first session. Ultimately it’s my hope that your progression has been gradual in a way that you can hardly remember what it was like NOT to be comfortable, and you truly look forward to your workouts each week.
 

Do keep your newfound running fitness going. You can stay comfortable right where you are, or decide to do more – the choice is yours. But keep those running shoes with you always, because it’s so easy to just head outside, enjoy the parks, trails and quiet neighbourhoods, and feel good about a run with any combination that suits you.

Well, now what?

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Try the Run Easy program again. It's designed to be cyclical, and your starting point will be much different this time!

 

Solidify your confidence with familiarity. 

Feel ready to progress to more running and stronger efforts? It will be familiar in pattern but ask more of you in volume and effort.

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