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Going Beyond
the Frame

Run Easy

Week 4

Rest & Recovery

"Andre Dawson (The Hawk - professional baseball player) has a bruised knee and is listed as day to day. Aren't we all?"

Vin Scully, actor

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

  • You've come a long way since Week 1 – way to go! You've earned a break. 

  • Familiar workouts and no brisk intervals this week 

  • Resist the temptation to do more, even if you want to – you'll be back building again next week 

  • Keep your pace comfortable, don't overdo it, and have confidence in where you're at!

Quick Tips

  • How are you feeling? Be honest with yourself. 

  • Most discomforts subside as your body adjusts to the workload – that's why this recovery week is important 

  • If you're experiencing any discomfort, check out the this week's detailed coaching advice


Detailed Advice

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

Training Schedule

Week 4

  • Total time: 40 minutes



    • Run for 30 minutes.

    • Alternate 1 minute easy shuffle with 1 minute athletic walk.


  • Total time: 30 minutes



    • Run easy peasy for 25 minutes.

    • Alternate 4 min running with 1 min walking. 


  • Total time: 34 minutes



    • Run for 24 minutes.

    • Alternate 5 min talking-pace running with 1 min walking. 


More on cross training ideas next week! For now, enjoy an easier pace. You've earned it.

Smiles and have a great week!

Coach Lynn

Race Competition in Nature
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