Run Strong
Week 7
Variety is the Spice of Life

"The thing is... You have to engage with life to have a life.'
- Frank DeFord, sportswriter and commentator

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Coach's 
Notes:

  • Lots of freedom and creativity this week with Fartleks (Swedish word for "speedily") and unstructured "freestyle" intervals
     

  • Anything goes with your freestyle intervals – shorten them, lengthen them, or add agility and strength exercises
     

  • You're in a different place with your running now! You are more efficient and confident with what you can handle.

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Quick tips:

  • Volume is at its peak this week! Did you notice?
     

  • Tired legs? This is normal as you are building toward a new fitness level. Persevere and you'll come out on the other side soon!
     

  • Be careful not to work too hard and take the recovery you need

Detailed coaching advice

Check out this week's advice for everything you need to know about Fartleks, freestyle intervals and more. 

Remember, the choice is always yours. OWN your session, but always leave feeling you could do more. 

Smiles and have a great week!

Coach Lynn

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Week 7 Schedule

Day 1

Total time: 45-60 minutes

Today's Tip: 
Have fun with the free-spirited "Fartlek" speedplay!

Warm-up:

  • Run slow & easy 10 min.

  • Include dynamic stretches.

Work-out:

  • 5K runners - 25 min Fartlek as you feel

  • 10K runners - 40 min Fartlek as you feel
     

Cool-down:

  • Walk and/or easy run 10 min.

  • Static stretches to finish.

Day 2

Total time: 45-60 minutes

Today's Tip: 
Stay comfortable – less is more today!

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.

Day 3

Total time: 50-70 minutes

Today's Tip: 
Woo hooo peak volume again. You've got this!

Warm-up:

  • Run slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 40-60 min, steady and comfortable.

  • OR alternate "10-and-1s" 4-6 times as you feel.

                    

Cool-down:

  • Run slow & easy 5 min.

  • Static stretches to finish.

All done Week 7?