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.
Training Schedule
Week 3
Total time: 44 minutes
Warm-up:
Walk comfortably for 5 minutes.
Run easy peasy for 4 minutes.
Walk for 1 minute.
Include dynamic stretches.
Work-out:
2 minute Brisk Run
2 minute Recovery Walk/Run
Repeat this combo 6 times.
Cool-down:
Walk and/or easy run for 10 minutes.
Static stretches to finish.
Total time: 38 minutes
Warm-up:
Walk slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run easy peasy for 28 minutes.
Alternate 6 min talking-pace running with 1 min walking.
Cool-down:
Walk slow and easy for 5 minutes.
Static stretches to finish.
Total time: 37 minutes
Warm-up:
Walk slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run for 27 minutes.
Alternate 8 min talking-pace running with 1 min walking.
Cool-down:
Walk slow and easy for 5 minutes.
Static stretches to finish.
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Stick with it! You're doing great.
Smiles and have a great week!
Coach Lynn
