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
Coach's
Notes:
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Pre-requisite: You've completed the Learn to Run program or feel comfortable run-walking 3 times a week for at least 30 minutes
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Take your time – don't feel rushed or like you need to do more. Don't jump ahead!
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This program will help you run faster, more efficiently and more socially with gradual progressions in volume and intensity
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Woo hooo you're on your way to being able to "run easy" any time, anywhere!
Quick tips:
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Most people want to do too much, too soon. Be patient!
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Start every workout with a dynamic warm-up
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End every workout with a static stretch cool-down
When you complete all 3 sessions this week – awesome!
You'll be ready for Week 2.
Smiles and have a great week!
Coach Lynn
Week 1 Schedule
Day 1
Total time: 50 minutes
Today's Tip:
Include a Dynamic Warm-up and Static Stretch Cool-down.
Warm-up:
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Walk comfortably 5 min.
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Run easy peazy 4 min.
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Walk 1 min.
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Include dynamic stretches.
Work-out:
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Brisk run 1 min. Walk 2 min.
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Do this 10 times.
Cool-down:
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Walk and/or easy run 10 min.
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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:
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Walk slow & easy 5 min.
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Include dynamic stretches.
Work-out:
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Run easy peasy 20 min.
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Alternate 3 min talking-pace running with 1 min walking.
Cool-down:
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Walk slow & easy 5 min.
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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:
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Walk slow & easy 5 min.
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Include dynamic stretches.
Work-out:
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Run 30 min.
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Alternate 4 min talking-pace running and 1 min walking.
Cool-down:
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Walk slow & easy 10 min.
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Static stretches to finish.