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Going Beyond
the Frame

Run Easy

Week 5

Back to Building

"Running is the greatest metaphor for life, because you get out of it what you put into it."

Oprah Winfrey

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

  • Back to work – time to think about your technique! 

  • Volume is up! Number of minutes and quality of your running are progressing

Quick Tips


Detailed Advice

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

Training Schedule

Week 5

  • Total time: 45 minutes


    • Walk comfortably for 5 minutes.

    • Run easy peasy for 4 minutes.

    • Walk for 1 minute.


    • Brisk Run for 3 minutes.

    • Recovery Walk/Run for 2 minutes.

    • Do this 5 times.


  • Total time: 37-46 minutes

    Today's tip:
    • Choose less volume today if it's your first time through (i.e. do the shorter run workout)



    • Run for 27-36 minutes.

    • Alternate 8 min running with 1 min walking. 


  • Total time: 46-52 minutes



    • Run for 36-42 minutes.

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


Have I mentioned Dynamic Warm-ups and Static Stretches? Don't skip 'em! They're an important part of every workout.

Smiles and have a great week!

Coach Lynn

Race Competition in Nature
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