Going Beyond
the Frame
Run Strong
Week 3
Stay With It
"A winner's strongest muscle is her heart."
Cassie Campbell, Gold Medalist in hockey
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
Day 1 with brisk intervals will always be the hardest day of your week
Day 2 is always the easiest day of the week to aid in recovery from Day 1
Day 3 is always a moderate day to build your confidence and lock in the pattern
Interval training is a combination of increased effort and recovery periods. The important part is the contrast in effort between the two periods.
Quick Tips
Video Session – Coach Lynn's Core - How to enhance your body strength as a runner (20 min)
Training Schedule
Week 3
Total time: 52 minutes
Warm-up:
Run slow & easy for 10 minutes.
Include dynamic stretches.
Take a few extra minutes to find your focus.
Work-out:
2 min Brisk Run + 2 min Recovery Walk/Run.
Do this 8 times.
Cool-down:
Walk and/or easy run for 10 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 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: 45-55 minutes
Warm-up:
Run slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run 35-45 minutes steady and comfortable.
OR alternate "10-and-1s" 3 or 4 times as you feel.
Cool-down:
Run slow and easy for 5 minutes.
Static stretches to finish.
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There's a lot of info this week. Try not to be overwhelmed! Just try to take it all in and apply what makes sense for you. All of this takes time - weeks and even years - to develop.
Smiles and have a great week!
Coach Lynn
