Run Strong
Week 5
Back to Building

"We're always working on something new, trying to get better. Knowing that you never arrive is a wonderful thing because you never say, 'this is my limit.'
- Tiger Woods

suncircleAsset 26@2x-8.png

Coach's 
Notes:

  • Volume and minutes running are increasing – and so is the quality of your running!
     

  • Time for technique work – think about your turnover 
     

  • It's the swing of your arms that sets your pace and rhythm
     

  • When we get tired, we tend to over-stride with strain – keep your stride short, quick and light.
     

  • Brisk 3 min intervals – we are building focus and learning lots about pacing – it's not easy!

suncircleAsset 26@2x-8.png

Quick tips:

Detailed coaching advice

Feel like digging deeper? Check out this week's advice on pacing, rhythm, cross-training and more!

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


Smiles and have a great week!

Coach Lynn

suncircleAsset 26@2x-8.png
Untitled design.png

Week 5 Schedule

Day 1

Total time: 45-60 minutes.

Today's Tip: 
Careful not to start off too fast! Leave some in the tank.

Warm-up:

  • Run slow & easy 10 min.

  • Include dynamic stretches.

Work-out:

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

  • 5K runners - repeat 4 or 5 times at 5K pace.

  • 10K runners - repeat 8 times slightly faster than 10K pace.
                

Cool-down:

  • Walk and/or easy run 10 min.

  • Static stretches to finish.

Day 2

Total time: 40-50 minutes.

Today's Tip: 
Recovery day. Add Coach Lynn's Core as an option.

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.

Day 3

Total time: 45-60 minutes.

Today's Tip: 
We're building up volume again.

Warm-up:

  • Run slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 35-50 min, steady and comfortable.

  • OR alternate "10-and-1s" 3-5 times as you feel.

                    

Cool-down:

  • Run slow & easy 5 min.

  • Static stretches to finish.

All done Week 5?