Going Beyond
the Frame
Run Easy
Week 8
You Made It!
"Every person needs to have their moment in the sun... When they raise their arms in victory, knowing that on this day, at this hour, they were at their very best."
H. Jackson Brown Jr.
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 hooo! You are ready to comfortably complete a 5K. You could go further if you wanted to!
You've found your rhythm at a comfortable talking pace and at a brisk pace
This week your interval session will feel easy and fun
Event Day 5K! I encourage you to mark out a route for yourself. You'll be amazed how far you've come!
Quick Tips
No tips this week – you've got this!
Training Schedule
Week 8
Total time: 44 minutes
Warm-up:
Walk comfortably for 5 minutes.
OR 10-minute easy shuffle.
Include dynamic stretches.
Run easy peasy for 10 minutes.
Do more dynamic stretches.
Take a few extra minutes to find your focus.
Work-out:
1 min Brisk Run + 2 min Recovery Walk/Run
Do this 8 times.
Cool-down:
Run easy peasy for 10 minutes, or any combination you feel.
Static stretches to finish.
Total time: 30 minutes
Warm-up:
Walk comfortably for 5 minutes.
Include dynamic stretches.
Work-out:
Run for 20 minutes steady.
OR alternate "10-and-1s".
OR any combination you feel.
Cool-down:
Walk comfortably for 5 minutes.
Static stretches to finish.
Event day!
Warm-up:
Don't forget your normal dynamic stretches.
Work-out:
5k or more! Woo hooo!
Cool-down:
Don't forget your 5-minute walk and s
tatic stretches to finish.
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Congratulations! You rocked the Run Easy Program.
You are learning about yourself and what you feel in your body, and your confidence has grown hugely since your first session. Ultimately it’s my hope that your progression has been gradual in a way that you can hardly remember what it was like NOT to be comfortable, and you truly look forward to your workouts each week.
Do keep your newfound running fitness going. You can stay comfortable right where you are, or decide to do more – the choice is yours. But keep those running shoes with you always, because it’s so easy to just head outside, enjoy the parks, trails and quiet neighbourhoods, and feel good about a run with any combination that suits you.
Smiles and have a great week!
Coach Lynn
