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
Coach's
Notes:
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You can always look forward to rest and recovery in Week 4
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Resist the temptation to do more, even if you want to – your body will appreciate the break!
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Pay attention to any aches or discomfort you may be feeling and check out the detailed advice for guidance
Quick tips:
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Consider adding body strength exercises once or twice a week to improve overall health and fitness
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Video Session – Coach Lynn's Core - How to enhance your body strength as a runner (20 min)
If you have any questions, just open the chat bar at the bottom of your screen.
Have an awesome R & R week!
Coach Lynn
Week 4 Schedule
Day 1
Total time: 40 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.
Work-out:
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Run easy 20 min.
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OR alternate 10-and-1s twice.
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:
Enjoy the break, take time to stretch or add a core workout.
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.
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:
Volume is a little less than last week - enjoy the break!
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.