Going Beyond
the Frame
Run Strong
Week 5
Back to Building
"We're always working on something new, trying to get better. Knowing that you never arrive is a wonderful thing because you never say, 'this is my limit.'"
Tiger Woods
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
Volume and minutes running are increasing – and so is the quality of your running!
Time for technique work – think about your turnover
It's the swing of your arms that sets your pace and rhythm
When we get tired, we tend to over-stride with strain – keep your stride short, quick and light.
Brisk 3 min intervals – we are building focus and learning lots about pacing – it's not easy!
Quick Tips
5K Pace Guideline: Those of you preparing for 5K will complete 4-5 of these 3 minute brisk intervals. Your goal is to imagine yourself running solidly for a 5K race and tapping into that rhythm.
10K Pace Guideline: Those of you preparing for 10K will complete 8 of these 3-minute brisk intervals. Your goal is to tap into your 10K pace or slightly faster. The same concept applies – try not to run too fast for yourself, but too slow and you’ll not be gaining any fitness.
Training Schedule
Week 5
Total time: 45-60 minutes
Warm-up:
Run slow & easy for 10 minutes.
Include dynamic stretches.
Work-out:
3 min Brisk Run + 2 min Recovery Walk/Run
5K runners - repeat 4 or 5 times at 5K pace.
10K runners - repeat 8 times slightly faster than 10K pace.
Cool-down:
Walk and/or easy run for 10 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.
Total time: 45-60 minutes
Warm-up:
Run slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run 35-50 minutes steady and comfortable.
OR alternate "10-and-1s" 3-5 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.
Smiles and have a great week!
Coach Lynn
