Run Strong
Week 4
Rest & Recovery

"Believing in yourself is everything. If you don't believe in what you can do, it's almost impossible to achieve it." 
- Sylvie Bernier, Olympic Gold Medalist in diving

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Coach's 
Notes:

  • You can always look forward to rest and recovery in Week 4
     

  • Resist the temptation to do more, even if you want to – your body will appreciate the break!
     

  • Pay attention to any aches or discomfort you may be feeling and check out the detailed advice for guidance

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Quick tips:

Detailed coaching advice

If you're feeling any aches or discomfort, check out this week's advice for guidance.

If you have any questions, just open the chat bar at the bottom of your screen.


Have an awesome R & R week!

Coach Lynn

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Week 4 Schedule

Day 1

Total time: 40 minutes

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

Warm-up:

  • Run slow & easy 10 min.

  • Include dynamic stretches.

Work-out:

  • Run easy 20 min.

  • OR alternate 10-and-1s twice.
                  

Cool-down:

  • Walk and/or easy run 10 min.

  • Static stretches to finish.

Day 2

Total time: 30-40 minutes

Today's Tip: 
Enjoy the break, take time to stretch or add a core workout.

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. 

  

Cool-down:

  • Run slow & easy 5 min.

  • Static stretches to finish.

Day 3

Total time: 40-50 minutes

Today's Tip: 
Volume is a little less than last week - enjoy the break! 

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 4?