Run Strong
Week 8
You Made it! Event Week!

"If winning were easy, everyone would do it.'
- Kim Doren and Charlie Jones

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Coach's 
Notes:

  • Congratulations, you made it! You are now more efficient, you know your rhythm, and have learned to find a personal pace you are in control of.
     

  • It's time for a benchmark 5K or 10K run event!
     

  • Volume is less this week and your interval session should feel fun and easy so that you're ready for your event day
     

  • Careful not to start out too fast!

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Quick tips:

Detailed coaching advice

Check out this week's advice for everything you need to know about running through your event week, and beyond!

Congratulations! It has been my pleasure to guide you these last 8 weeks… please let me know how it goes! You can reach me for advice and consultation anytime at lynnkanuka@gmail.com.

Smiles and have a great week!

Coach Lynn

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Week 8 Schedule

Day 1

Total time: 30-36 minutes

Today's Tip: 
A familiar session just to build up confidence. No strain, okay?

Warm-up:

  • Run slow & easy 10 min.

  • Include dynamic stretches.

Work-out:

  • 1 min Brisk Run + 1 min Recovery Walk/Run.

  • 5K runners - repeat 5 times.

  • 10k runners - repeat 8 times.
     

Cool-down:

  • Walk and/or easy run 10 min.

  • Static stretches to finish.

Day 2

Total time: 30-40 minutes

Today's Tip: 
Keep it light, event day is next!

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: 50-70 minutes

Today's Tip: 
Woo hooo! Event day. Go for it and have fun!

Warm-up:

  • Run slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 5K or 10K

  • Run steady, or alternate with 10-and-1s.

  • Have fun! 

                    

Cool-down:

  • Run slow & easy 5 min.

  • Static stretches to finish.

  • Treat yourself to a good meal, a nice bath, and a big stretch!

Congratulations!

You rocked the Run Strong Program.

You are learning about yourself and what you feel in your body, and your confidence has grown hugely since your first session. Ultimately it’s my hope that your progression has been gradual in a way that you can hardly remember what it was like NOT to be comfortable, and you truly look forward to your workouts each week.
 

Do keep your newfound running fitness going. You can stay comfortable right where you are, or decide to do more – the choice is yours. But keep those running shoes with you always, because it’s so easy to just head outside, enjoy the parks, trails and quiet neighbourhoods, and feel good about a run with any combination that suits you.

Well, now what?

If you'd like to do a little less, try the Run Easy program again. Your starting point will be much different this time!

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Try Run Strong again! These programs are designed to be cyclical, and you'll likely feel much different this time through!

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