Run Strong
Week 3
Stay With It

"A winner's strongest muscle is her heart." 
- Cassie Campbell, Gold Medalist in hockey

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Coach's 
Notes:

  • Day 1 with brisk intervals will always be the hardest day of your week
     

  • Day 2 is always the easiest day of the week to aid in recovery from Day 1
     

  • Day 3 is always a moderate day to build your confidence and lock in the pattern
     

  • Interval training is a combination of increased effort and recovery periods. The important part is the contrast in effort between the two periods.

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Quick tips:

Detailed coaching advice

Want to dig a little deeper? Check out this week's advice for suggestions on how to supplement your training, and more!

There's a lot of info this week. Try not to be overwhelmed! Just try to take it all in and apply what makes sense for you. All of this takes time - weeks and even years - to develop.


Smiles and have a great week!

Coach Lynn

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Week 3 Schedule

Day 1

Total time: 52 minutes

Today's Tip: 
Try running the intervals at your perceived 5K pace.

Warm-up:

  • Run slow & easy 10 min.

  • Include dynamic stretches.

  • Take a few extra minutes to find your focus.
     

Work-out:

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

  • Do this 8 times.               

Cool-down:

  • Walk and/or easy run 10 min.

  • Static stretches to finish.

Day 2

Total time: 35-45 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 25-35 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: 45-55 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 35-45 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 3?