Run Easy
Week 2
On Your Way
"The only limits you have are those you place on yourself."
- Kristinna Habashy
Coach's
Notes:
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Consistency is so important! You'll get more comfortable and confident each week
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Important – read my detailed coaching advice to learn about brisk intervals
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If you're new to running, do my Learn to Run program before this one!
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If you're experienced but it's been a while, remember – take it easy!
Quick tips:
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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!
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Make sure you keep track of your intervals on your phone or a sport watch.
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Stay at a comfortable talking pace during warm-ups, cool-downs and steady runs
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Arms – tight to your sides with short arm swings and elbows bent at 90 degrees
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Legs – very little knee lift, short stride, feet landing on mid-foot under your hips; more like a shuffle.
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
Week 2 Schedule
Day 1
Total time: 45 minutes
Today's Tip:
This is always the most challenging day of the week.
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.
Ladder Work-out:
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1 min Brisk Run + 2 min Recovery WalkRun
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2 min BR + 2 min RWR
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3 min BR + 2 min RWR
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3 min BR + 2 min RWR
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2 min BR + 2 min RWR
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1 min BR + 2 min RWR
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: 35 minutes
Today's Tip:
This is always the easiest day of the week for recovery.
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 25 min.
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Alternate 4 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:
This is always a moderate day to lock in the pattern.
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 5 min.
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Finish with static stretches.