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Going Beyond
the Frame

Run Strong

Week 4

Rest & Recovery

"Believing in yourself is everything. If you don't believe in what you can do, it's almost impossible to achieve it."

Sylvie Bernier, Olympic Gold Medalist in diving

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

  • You can always look forward to rest and recovery in Week 4 

  • Resist the temptation to do more, even if you want to – your body will appreciate the break! 

  • Pay attention to any aches or discomfort you may be feeling and check out the detailed advice for guidance

Quick Tips


Detailed Advice

Get more out of your runs this week with additional techniques and tips.

Training Schedule

Week 4

  • Total time: 40 minutes



    • Run easy for 20 minutes.

    • OR alternate "10-and-1s" twice.


  • Total time: 30-40 minutes



    • Run 20-30 minutes steady and comfortable.

    • OR alternate "10-and-1s" 2 or 3 times as you feel. 


  • Total time: 40-50 minutes



    • Run 30-40 minutes steady and comfortable.

    • OR alternate "10-and-1s" 3 or 4 times as you feel.


If you have any questions, just open the chat bar at the bottom of your screen.

Have an awesome R & R week!

Coach Lynn

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