Going Beyond
the Frame
Run Strong
Week 1
Let's Get Started
"There are no limits except those you place on yourself."
Author Unknown
The Weekly Preamble
Notes, techniques and quick tips to help you feel your best and get the most out of your runs each week. Read this section before you get started with your weekly workouts.
Coach's Notes
Pre-requisite: You've completed Run Easy program or are comfortable running 3 times a week for periods of 30 minutes or more
This 8-week program will help you become stronger, more efficient, and maybe even faster
I've got a lot to say, especially in the first few weeks, to share all the info I'd give you in person and give you all the tools to be the best runner you can be
Feeling unsure? Make sure you watch my coaching videos and read my detailed advice for the best possible experience.
Quick Tips
Video tip – Arms are Everything!
Stay comfortable – most people do too much, too fast, too soon
Schedule your 3 workout days in advance each week to make a strong start
Training Schedule
Week 1
Total time: 50 minutes
Warm-up:
Run slow & easy for 10 minutes.
Include dynamic stretches.
Take a few extra minutes to find your focus.
Work-out:
Brisk run for 1 minute. Run slow and easy for 2 minutes.
Do this 10 times.
Cool-down:
Walk and/or easy run for 10 minutes.
Static stretches to finish.
Total time: 30-40 minutes
Warm-up:
Run slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run for 20 minutes steady and comfortable.
OR alternate "10-and-1s" 2 or 3 times as you feel.
Cool-down:
Run slow and easy for 5 minutes.
Static stretches to finish.
Total time: 35-45 minutes
Warm-up:
Run slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run 25-35 minutes steady and comfortable.
OR alternate "10-and-1s" 2 or 3 time as you feel.
Cool-down:
Run slow and easy for 5 minutes.
Static stretches to finish.
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Let's get to it! When you complete all 3 sessions this week, you'll be ready for Week 2.
Smiles and have a great week!
Coach Lynn
