Run Strong
Week 2
On Your Way

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

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Coach's 
Notes:

  • Woo hoo! You've got the first week under your belt! You are truly on your way.
     

  • Pace is personal. Do not worry about how fast you run, let it come as you get fitter "without strain"
     

  • Be patient and allow your fitness and comfort level to improve naturally 
     

  • Our goal for this program is to build your efficiency and comfort level while running steady. For some, this might mean running faster, too.

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Quick tips:

  • Remember to stay at a talking pace for all warm-ups, cool-downs and steady runs
     

  • For change-of-pace intervals, your pace should be brisk – just slightly faster than talking pace
     

  • Please check the detailed coaching advice each week for tips on rhythm, pacing and recovery.

Detailed coaching advice

Want to dig a little deeper? Check out this week's 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 3. 


Smiles and have a great week!

Coach Lynn

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Week 2 Schedule

Day 1

Total time: 44 minutes

Today's Tip: 
What's important is the
contrast between your brisk and recovery intervals.

Warm-up:

  • Run slow & easy 10 min.

  • Include dynamic stretches.

  • Take a few extra minutes to find your focus.
     

Work-out:

  • 1 min Brisk Run + 2 min Recovery Walk/Run

  • 2 min BR + 2 min RWR

  • 3 min BR + 2 min RWR

  • 3 min BR + 2 min RWR

  • 2 min BR + 2 min RWR

  • 1 min BR + 2 min RWR               

Cool-down:

  • Walk and/or easy run 10 min.

  • Static stretches to finish.

Day 2

Total time: 30-40 minutes

Today's Tip: 
Recovery day. Stick with the program – no less, no more.

Warm-up:

  • Run slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 20-30 min, steady and comfortable.

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

  • Choose less volume if you're preparing for the 5K, more if you're preparing for the 10K.

  

Cool-down:

  • Run slow & easy 5 min.

  • Static stretches to finish.

Day 3

Total time: 40-50 minutes

Today's Tip: 
The workout time you choose should reflect what you're working toward (5K or 10K). 

Warm-up:

  • Run slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 30-40 min, steady and comfortable.

  • OR alternate "10-and-1s" 3 or 4 times as you feel.

                    

Cool-down:

  • Run slow & easy 5 min.

  • Static stretches to finish.

All done Week 2?