Run Easy
Week 2
On Your Way

"The only limits you have are those you place on yourself." 
- Kristinna Habashy

suncircleAsset 26@2x-8.png

Coach's 
Notes:

  • Consistency is so important! You'll get more comfortable and confident each week
     

  • Important – read my detailed coaching advice to learn about brisk intervals
     

  • If you're new to running, do my Learn to Run program before this one!
     

  • If you're experienced but it's been a while, remember – take it easy!

suncircleAsset 26@2x-8.png

Quick tips:

  • Make sure you have the right shoe to support your running gait and kind of foot. Visit a running store if you're not sure!
     

  • Make sure you keep track of your intervals on your phone or a sport watch.
     

  • Stay at a comfortable talking pace during warm-ups, cool-downs and steady runs
     

  • Arms – tight to your sides with short arm swings and elbows bent at 90 degrees
     

  • Legs – very little knee lift, short stride, feet landing on mid-foot under your hips; more like a shuffle.

Detailed coaching advice

Want to dig a little deeper? Check out this week's advice on
technique, pacing and more. 

If you develop any questions, I'm here to answer them! Just open the chat bar below.


Smiles and have a great week!

Coach Lynn

suncircleAsset 26@2x-8.png
Untitled design.png

Week 2 Schedule

Day 1

Total time: 45 minutes

Today's Tip: 
This is always the most challenging day of the week.

Warm-up:

  • Walk comfortably 5 min.

  • Run easy peazy 4 min.

  • Walk 1 min.

  • Include dynamic stretches.
     

Ladder Work-out:

  • 1 min Brisk Run + 2 min Recovery WalkRun

  • 2 min BR + 2 min RWR

  • 3 min BR + 2 min RWR

  • 3 min BR + 2 min RWR

  • 2 min BR + 2 min RWR

  • 1 min BR + 2 min RWR

                  

Cool-down:

  • Walk and/or easy run 10 min.

  • Static stretches to finish

Day 2

Total time: 35 minutes

Today's Tip: 
This is always the easiest day of the week for recovery.

Warm-up:

  • Walk slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run easy peasy 25 min.

  • Alternate 4 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: 
This is always a moderate day to lock in the pattern.

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 5 min.

  • Finish with static stretches.

All done Week 2?