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
Coach's
Notes:
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Woo hoo! You've got the first week under your belt! You are truly on your way.
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Pace is personal. Do not worry about how fast you run, let it come as you get fitter "without strain"
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Be patient and allow your fitness and comfort level to improve naturally
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Our goal for this program is to build your efficiency and comfort level while running steady. For some, this might mean running faster, too.
Quick tips:
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Remember to stay at a talking pace for all warm-ups, cool-downs and steady runs
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For change-of-pace intervals, your pace should be brisk – just slightly faster than talking pace
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Please check the detailed coaching advice each week for tips on rhythm, pacing and recovery.
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
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:
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Run slow & easy 10 min.
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Include dynamic stretches.
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Take a few extra minutes to find your focus.
Work-out:
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1 min Brisk Run + 2 min Recovery Walk/Run
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2 min BR + 2 min RWR
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3 min BR + 2 min RWR
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3 min BR + 2 min RWR
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2 min BR + 2 min RWR
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1 min BR + 2 min RWR
Cool-down:
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Walk and/or easy run 10 min.
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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:
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Run slow & easy 5 min.
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Include dynamic stretches.
Work-out:
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Run 20-30 min, steady and comfortable.
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OR alternate "10-and-1s" 2 or 3 times as you feel.
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Choose less volume if you're preparing for the 5K, more if you're preparing for the 10K.
Cool-down:
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Run slow & easy 5 min.
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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:
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Run slow & easy 5 min.
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Include dynamic stretches.
Work-out:
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Run 30-40 min, steady and comfortable.
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OR alternate "10-and-1s" 3 or 4 times as you feel.
Cool-down:
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Run slow & easy 5 min.
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Static stretches to finish.