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
Consider adding body strength exercises once or twice a week to improve overall health and fitness
Video Session – Coach Lynn's Core - How to enhance your body strength as a runner (20 min)
Training Schedule
Week 4
Total time: 40 minutes
Warm-up:
Run slow & easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run easy for 20 minutes.
OR alternate "10-and-1s" twice.
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.
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 times as you feel.
Cool-down:
Run slow and easy for 5 minutes.
Static stretches to finish.
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If you have any questions, just open the chat bar at the bottom of your screen.
Have an awesome R & R week!
Coach Lynn
