Run Strong
Week 3
Stay With It
"A winner's strongest muscle is her heart."
- Cassie Campbell, Gold Medalist in hockey
Coach's
Notes:
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Day 1 with brisk intervals will always be the hardest day of your week
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Day 2 is always the easiest day of the week to aid in recovery from Day 1
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Day 3 is always a moderate day to build your confidence and lock in the pattern
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Interval training is a combination of increased effort and recovery periods. The important part is the contrast in effort between the two periods.
Quick tips:
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Video Session – Coach Lynn's Core - How to enhance your body strength as a runner (20 min)
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
Week 3 Schedule
Day 1
Total time: 52 minutes
Today's Tip:
Try running the intervals at your perceived 5K pace.
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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2 min Brisk Run + 2 min Recovery Walk/Run
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Do this 8 times.
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: 35-45 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 25-35 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: 45-55 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 35-45 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.