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
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!
Quick tips:
-
10K Pace Guideline: Those of you preparing for 10K will complete 8 of these 3-minute brisk intervals. Your goal is to tap into your 10K pace or slightly faster. The same concept applies – try not to run too fast for yourself, but too slow and you’ll not be gaining any fitness.
If you have any questions, just open the chat bar at the bottom of your screen.
Smiles and have a great week!
Coach Lynn
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.