Going Beyond
the Frame
Run Easy
Week 2
On Your Way
"The only limits you have are those you place on yourself."
Kristinna Habashy
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
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!
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.
Training Schedule
Week 2
Total time: 45 minutes
Warm-up:
Walk comfortably for 5 minutes.
Run easy peasy for 4 minutes.
Walk for 1 minute.
Include dynamic stretches.
Work-out:
1 minute Brisk Run + 2 minute Recovery Walk/Run
2 minute BR + 2 minute RWR
3 minute BR + 2 minute RWR
3 minute BR + 2 minute RWR
2 minute BR + 2 minute RWR
1 minute BR + 2 minute RWR
Cool-down:
Walk and/or easy run for 10 minutes.
Static stretches to finish.
Total time: 35 minutes
Warm-up:
Walk slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run easy peasy for 25 minutes.
Alternate 4 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 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.
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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
