Going Beyond
the Frame
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
The Weekly Preamble
Get notes, techniques and quick tips to help you feel your best and get the most out of your runs each week. Read this section before you get started with your weekly workouts.
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!
Quick Tips
Most people want to do too much, too soon. Be patient!
Start every workout with a dynamic warm-up
End every workout with a static stretch cool-down
Training Schedule
Week 1
Total time: 50 minutes
Warm-up:
Walk comfortably for 5 minutes.
Run easy peasy for 4 minutes.
Walk for 1 minute.
Include dynamic stretches.
Work-out:
Brisk run for 1 minute. Walk for 2 minutes.
Do this 10 times.
Cool-down:
Walk and/or easy run for 10 minutes.
Static stretches to finish.
Total time: 30 minutes
Warm-up:
Walk slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run easy peasy for 20 minutes.
Alternate 3 min talking-pace running with 1 min walking.
Cool-down:
Walk slow and easy for 5 minutes.
Static stretches to finish.
Total time: 40 minutes
Warm-up:
Walk slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run easy peasy for 30 minutes.
Alternate 4 min talking-pace running with 1 min walking.
Cool-down:
Walk slow and easy for 10 minutes.
Static stretches to finish.
.jpg)
When you complete all 3 sessions this week – awesome!
You'll be ready for Week 2.
Smiles and have a great week!
Coach Lynn
