Going Beyond
the Frame
Run Strong
Week 7
Variety is the Spice of Life
"The thing is... You have to engage with life to have a life.'"
Frank DeFord, sportswriter and commentator
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
Lots of freedom and creativity this week with Fartleks (Swedish word for "speedily") and unstructured "freestyle" intervals
Anything goes with your freestyle intervals – shorten them, lengthen them, or add agility and strength exercises
You're in a different place with your running now! You are more efficient and confident with what you can handle.
Quick Tips
Volume is at its peak this week! Did you notice?
Tired legs? This is normal as you are building toward a new fitness level. Persevere and you'll come out on the other side soon!
Be careful not to work too hard and take the recovery you need
Training Schedule
Week 7
Total time: 45-60 minutes
Warm-up:
Run slow & easy for 10 minutes.
Include dynamic stretches.
Work-out:
5K runners - 25 min Fartlek as you feel
10K runners - 40 min Fartlek as you feel
Cool-down:
Walk and/or easy run for 10 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.
Total time: 50-70 minutes
Warm-up:
Run slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run 40-60 minutes steady and comfortable.
OR alternate "10-and-1s" 4-6 times as you feel.
Cool-down:
Run slow and easy for 5 minutes.
Static stretches to finish.
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Remember, the choice is always yours. OWN your session, but always leave feeling you could do more.
Smiles and have a great week!
Coach Lynn
