Run Strong
Week 1
Let's Get Started

"There are no limits except those you place on yourself." 
- Author Unknown

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Coach's 
Notes:

  • Pre-requisite: You've completed Run Easy program or are comfortable running 3 times a week for periods of 30 minutes or more
     

  • This 8-week program will help you become stronger, more efficient, and maybe even faster
     

  • I've got a lot to say, especially in the first few weeks, to share all the info I'd give you in person and give you all the tools to be the best runner you can be
     

  • Feeling unsure? Make sure you watch my coaching videos and read my detailed advice for the best possible experience.

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Quick tips:

  • Video tip – Arms are Everything!
     

  • Stay comfortable – most people do too much, too fast, too soon 
     

  • Schedule your 3 workout days in advance each week to make a strong start

Detailed coaching advice

Want to dig a little deeper? Check out my advice on technique, pacing, and much more!

Let's get to it! When you complete all 3 sessions this week, you'll be ready for Week 2.  


Smiles and have a great week!

Coach Lynn

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Week 1 Schedule

Day 1

Total time: 50 minutes

Today's Tip: 
You should feel ready for each interval after your 2 min recovery period.

Warm-up:

  • Run slow & easy 10 min.

  • Include dynamic stretches.

  • Take a few extra minutes to find your focus
     

Work-out:

  • Brisk run 1 min.

  • Run slow & easy 2 min.

  • Do this 10 times.                    

Cool-down:

  • Walk and/or easy run 10 min.

  • Static stretches to finish.

Day 2

Total time: 30-40 minutes

Today's Tip: 
Easiest day of the week – stay with it! No more, no less.

Warm-up:

  • Run slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 20 min, steady and comfortable

  • OR alternate "10-and-1s" 2 or 3 times as you feel  

  

Cool-down:

  • Run slow & easy 5 min.

  • Static stretches to finish.

Day 3

Total time: 35-45 minutes

Today's Tip: 
No intervals, but larger volume (running time).

Warm-up:

  • Run slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 25-35 min, steady and comfortable

  • OR alternate "10-and-1s" 2 or 3 times as you feel

                    

Cool-down:

  • Run slow & easy 5 min.

  • Static stretches to finish.

All done Week 1?