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Going Beyond
the Frame

Run Easy

Week 3

Stay With It

"An athlete can not run with money in his pockets. He must run with hope in his heart and dreams in his head."

Emil Zatopek, Czech running legend

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

  • Woo hoo this is a big week! The amount of running vs walking will increase, as will your effort  

  • Stick with all 3 sessions each week to ensure your fitness improves, you avoid injury and this remains fun!

Quick Tips

  • Completing every session each week is important for overall success  

  • Keep a record of your progress – include details like how you feel, time of day, unusual life circumstances – anything that might affect your sessions 

  • This will help you avoid injury and understand your body as you adjust to the new program 

  • Never skip your dynamic warm-up and static stretch cool down! They are both very important. 


Detailed Advice

Get more out of your runs this week with additional techniques and tips.

Training Schedule

Week 3

  • Total time: 44 minutes


    • Walk comfortably for 5 minutes.

    • Run easy peasy for 4 minutes.

    • Walk for 1 minute.


    • 2 minute Brisk Run

    • 2 minute Recovery Walk/Run

    • Repeat this combo 6 times.


  • Total time: 38 minutes



    • Run easy peasy for 28 minutes.

    • Alternate 6 min talking-pace running with 1 min walking. 


  • Total time: 37 minutes



    • Run for 27 minutes.

    • Alternate 8 min talking-pace running with 1 min walking. 


Stick with it! You're doing great.

Smiles and have a great week!

Coach Lynn

Race Competition in Nature
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