Run Easy
Week 1
Making a Start

"Winning means you're doing better than you've ever done before." 
- Bonnie Blair, Olympic Gold Medalist in speed skating

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Coach's 
Notes:

  • Pre-requisite: You've completed the Learn to Run program or feel comfortable run-walking 3 times a week for at least 30 minutes
     

  • Take your time – don't feel rushed or like you need to do more. Don't jump ahead!
     

  • This program will help you run faster, more efficiently and more socially with gradual progressions in volume and intensity
     

  • Woo hooo you're on your way to being able to "run easy" any time, anywhere!

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Quick tips:

Detailed coaching advice

Want to dig a little deeper? Check out my advice on technique
pacing for brisk intervals, and more. 

When you complete all 3 sessions this week – awesome!
You'll be ready for Week 2.  


Smiles and have a great week!

Coach Lynn

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Week 1 Schedule

Day 1

Total time: 50 minutes

Today's Tip: 
Include a Dynamic Warm-up and Static Stretch Cool-down.

Warm-up:

  • Walk comfortably 5 min.

  • Run easy peazy 4 min.

  • Walk 1 min.

  • Include dynamic stretches.
     

Work-out:

  • Brisk run 1 min. Walk 2 min.

  • Do this 10 times.                    

Cool-down:

  • Walk and/or easy run 10 min.

  • Static stretches to finish.

Day 2

Total time: 30 minutes

Today's Tip: 
Spread your sessions (i.e. M-W-Sat or T-Th-Sun)

Warm-up:

  • Walk slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run easy peasy 20 min.

  • Alternate 3 min talking-pace running with 1 min walking.   

  

Cool-down:

  • Walk slow & easy 5 min.

  • Static stretches to finish.

Day 3

Total time: 40 minutes

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

Warm-up:

  • Walk slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 30 min.

  • Alternate 4 min talking-pace running and 1 min walking.

                    

Cool-down:

  • Walk slow & easy 10 min.

  • Static stretches to finish.

All done Week 1?