Going Beyond
the Frame
Run Strong
Week 2
On Your Way
"Running is the greatest metaphor for life, because you get out of it what you put into it."
Oprah Winfrey
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
Woo hoo! You've got the first week under your belt! You are truly on your way.
Pace is personal. Do not worry about how fast you run, let it come as you get fitter "without strain"
Be patient and allow your fitness and comfort level to improve naturally
Our goal for this program is to build your efficiency and comfort level while running steady. For some, this might mean running faster, too.
Quick Tips
Remember to stay at a talking pace for all warm-ups, cool-downs and steady runs
For change-of-pace intervals, your pace should be brisk – just slightly faster than talking pace
Please check the detailed coaching advice each week for tips on rhythm, pacing and recovery.
Training Schedule
Week 2
Total time: 44 minutes
Warm-up:
Run slow & easy for 10 minutes.
Include dynamic stretches.
Take a few extra minutes to find your focus.
Work-out:
1 min Brisk Run + 2 min Recovery Walk/Run
2 min BR + 2 min RWR
3 min BR + 2 min RWR
3 min BR + 2 min RWR
2 min BR + 2 min RWR
1 min BR + 2 min RWR
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 20-30 minutes steady and comfortable.
OR alternate "10-and-1s" 2 or 3 times as you feel.
Choose less volume if you're preparing for the 5K, more if you're preparing for the 10K.
Cool-down:
Run slow and easy for 5 minutes.
Static stretches to finish.
Total time: 40-50 minutes
Warm-up:
Run slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run 30-40 minutes steady and comfortable.
OR alternate "10-and-1s" 3 or 4 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 3.
Smiles and have a great week!
Coach Lynn
