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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


Detailed Advice

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

Training Schedule

Week 7

  • Total time: 45-60 minutes



    • 5K runners - 25 min Fartlek as you feel

    • 10K runners - 40 min Fartlek as you feel


  • Total time: 45-60 minutes



    • Run 35-50 minutes steady and comfortable.

    • OR alternate "10-and-1s" 3-5 times as you feel. 


  • Total time: 50-70 minutes



    • Run 40-60 minutes steady and comfortable.

    • OR alternate "10-and-1s" 4-6 times as you feel.


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

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