RunEasy101-WEEK 2

Detailed Coaching Advice

On Your Way!

Week 1 Success - You're back and I'm so excited! Consistency is so important -  With each week you'll notice you become more confident and more comfortable with your running.

"The only limits you have are those you place on yourself"  - Kristinna Habashy

It takes a lot to decide to embark on a journey like this one... to take the time to organize your life and continue to fit 3 workouts in each week. It can take years to get to this place and I'm privileged to be your coach - to guide you - and to help you learn to truly find your rhythm with your running.

I know you can do it - You only have to stick to the program - no more and no less - and pay attention to my advice. I've helped literally thousands of people to finish lines from 5K to the marathon and beyond, and I know that together we can get to yours. 

You're on your way with Week 1 - so let's keep it going - it's time now for Week 2! Improving your running experience in a way that's right for YOU. 

DETAILED Coaching Advice:  


As Always:  Don't forget to include  Dynamic Exercises in your warm-up and Static Stretches in your cool-down!

Pace is personal. What does that mean? Try not to worry about "how fast" you run.  NO STRAIN: Those are my favourite words. Let your rhythm and fitness progress gradually and come naturally as you feel. You'll understand this better with consistency over these next few weeks.

Reminder - Pacing Guidelines:

Stay at a comfortable talking pace during your warm-ups, cool-downs and for all steady runs. Keep that short little swing of the arms - tight to your sides - elbows bent at 90 degrees - and a nice light quick turnover with the legs.  Very little knee lift. Short stride.  (Most people tend to over-stride). Your feet should land on your mid-foot directly under your base of support - under your hips. More like a shuffle. 

Change-of-Pace Intervals - "Brisk run" means your pace should be brisk, but still reasonably comfortable... just slightly faster than a talking pace. You'll learn to adjust that pace according to the length of the intervals... and that takes time to figure out. Last week you made a start with your 1 minute of Brisk running alternated with 2 minutes of a Walk/Run recovery. This week you'll have fun with what is called a "ladder" - a variety of intervals starting with 1 minute climbing up the ladder to 3 minutes and then back down again.  So simply try to run a little above a talking pace for those brisk intervals, and then take the 2 minute recovery inbetween as you feel. Slow down and walk a bit, (maybe for a minute) and then shuffle for the 2nd minute. The idea is that you need to recover and feel ready for your next brisk interval. Remember - if this is your first time trying change-of-pace brisk intervals, take it easy and enjoy the variety.  Don't push too hard - "no strain!"

TIP:  Make sure you visit a good running/walking fitness store to ensure you have the right shoes to support your running gait and the kind of foot you have.  Take an old pair of shoes in so the experts can look at the wear and tear, analyze how you run and help you choose the right shoe for you.

TIP:  Make sure you have a sportwatch or your phone to keep track of your intervals. There are many apps that work as well. Tabata is one such app.

When you manage to complete all 3 sessions this week... you'll then be ready for Week 3.  

ONE MORE THING! Reminder this is not a LearnToRun program! So if you are a beginner and struggling in any way, then consider opting for LearnToRun, even if it would mean you are repeating the program. You will be more comfortable as you build confidence, become stronger, and most importantly, less likely to injure yourself. 

If you are a more experienced runner but have maybe been away from it for awhile, remember to take it easy. Guaranteed you will become more efficient and comfortable than ever before with this program, and for some of you that may even mean you will run faster than ever before.

Smiles and have a great week!

Coach Lynn


Woman Tying her Shoelaces
Sporty Girl

Day 1

Day 1-Tough Day-always the most challenging day of the week with your Brisk Change-of-Pace intervals as well as increases in Run time and Volume.

Warm-up: Walk comfortably for 5 minutes. Then run easy peezy (shuffle) 4 min. Then walk 1 minute. Include your dynamic stretches.

Work-out: This is a set of intervals called a Ladder.

Brisk Run 1 min. - Recovery WalkRun 2 min.

Brisk Run 2 min. - Recovery WalkRun 2 min.

Brisk Run 3 min. - Recovery WalkRun 2 min.

Brisk Run 3 min. - Recovery WalkRun 2 min.

Brisk Run 2 min. - Recovery WalkRun 2 min.

Brisk Run 1 min. - Recovery WalkRun 2 min.

Cool-down: WalkRun 10 min. as you feel. *At this stage you may do Walk 1 min. Shuffle 1 min. or you may walk the entire 10 min. as you feel. FYI the workout is done: This is a cool-down and all you need to do is MOVE:)

Finish with static stretches.

Total Time: 45 min.

Pace Guide Reminders: Brisk Run is slightly faster than your comfortable talking pace. Recoveries are always easy as you feel. At this stage you may recover with Walk 1 min./Shuffle 1 min. The idea is that you are learning what you need to do in order to be recovered for the next brisk run interval.


Day 2

Day 2-Easy Day- always the easiest day of the week so that you recover from Day 1 and build confidence in yourself.

Warm-up: Walk slow & easy 5 min. Include dynamic stretches.

Work-out: Run easy peezy 25 min. with 4 min. talking-pace running alternated with 1 min. walking.

Cool-down: Walk slow & easy 5 min. Finish with static stretches.  

Total Time: 35 min.         


Day 3

Day 3-Moderate Day-has a workload inbetween Day 1 & 2 - Building further confidence in yourself and understanding the pattern.

Warm-up: Walk slow & easy 5 minutes. Include dynamic stretches.

Work-out: Run 30 minutes alternating 4 min. of easy talking-pace running with 1 min. of walking.

Cool-down: Walk slow & easy 5 minutes. Finish with static stretches.

Total Time: 40 min.


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