RunEasy101-WEEK 4
Detailed Coaching Advice

Rest and Recovery - You've earned it!

                                     "Andre Dawson (The Hawk - professional baseball player) has a bruised knee and is listed as day to day. Aren’t we all?"    -Vin Scully, Actor - Known for his role in For the Love of the Game (1999).                                                                                                                                                                                       

DETAILED Coaching Advice:  WooHoooo - You've come a long way since Week 1 - Way to go!

Understanding the program:

Good progressive programs have cycles of increases in workloads followed by lesser workloads for recovery. This exists in your program both within the micro-cycle of every week of training as well as within the macro-cycle within each month of training. You’ll notice that during your weeks Session 1 tends to be the toughest session of the week with the harder efforts in the brisk intervals.  Session 2 is a recovery from Session 1 and is the “easiest” session of the week. Then Session 3 is generally moderate between the two with medium volume and a little more running over-all. In the larger monthly cycle I like to “build” through 3 weeks and then have a 4th week of recovery with lesser workloads so your body will recover, rejuvenate and ready itself for another climb in volume and fitness. You can always look forward to “rest and recovery” every 4th week! You’ve earned it and it’s important  to enjoy yourself exactly where you are: Familiar workouts and no brisk intervals this week. Resist the temptation to do more even though you may want to do more. And no worries…you’ll be building again next week so enjoy the familiarity and be confident with the program ok?  Easy peezy pace - No more and no less, keep your pace comfortable (there are no brisk intervals this week) and be proud of where you are at so far!

RunEasy Week 4 Video Tip

How are you feeling?  Time to be honest. Hopefully you are progressing comfortably, but if that's not the case, then we need to be honest with what you are experiencing... and kind to your body.

Discomfort Scale: Pay attention to any aches or discomforts in your body that do not seem to be going away.  Imagine a scale of 1-10, with 1 being a level of very little discomfort, and 10 being a level of extreme discomfort. Be aware of that scale whenever you run, and rate yourself on that scale with whatever you may be experiencing.  A "1 or 2" on that scale is probably ok and simply your body adjusting to these new physical demands. If you have an awareness or discomfort in your body that you consider a "2", but it increases to a "4 or 5", then you will need to pay attention.  If that awareness continues to increase to a "5 or 6 or higher", then it may be time to re-adjust your program.  Perhaps you've missed a few days, or you need a new pair of shoes for better support, or you need to run on a softer surface.  It's also possible the program is simply too much for you right now and we need you to do some cross training for awhile to remove the impact of running and allow your body to heal. 

More on Cross Training Ideas next week! For now let's hope your body simply needs an easier week to adjust to the impact.

Enjoy the easy week - you've earned it! 


Coach Lynn


Well-earned Rest and Recovery Week - Enjoy (and do no more and no less!)

As always, be sure to include a Dynamic Warm-up(VIDEO TIP)  as well as Static Stretches(VIDEO TIP)  in Cool-down. Otherwise you'll risk injury, even though you are comfortable with your running now...

Woman Tying her Shoelaces
Sporty Girl

Day 1

Normally your toughest session of the week. Volume at it's largest for this recovery week, but no brisk intervals - enjoy!

Warm-up: Walk comfortably for 5 min. with dynamic stretches. 

Work-out: 30 minutes alternating 1 min. easy peezy shuffle with 1 min. athletic walk. Enjoy the comfortable session - no brisk intervals this week -  and run easy as you feel.

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

Total Time: 40 min.


Day 2

Easiest day of the week - Stay with it!  No more and no less ok?

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

Work-out: Run 25 min. Alternate 4 minutes of running with 1 min. walking.

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

Total Time: 30 min.              


Day 3

Moderate Day - Remember – you should always feel like you could do more. (But don't:)

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

Work-out: Run 24 minutes alternating 5 min. of easy talking-pace running with 1 min. of walking.

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

Total Time: 34 min.


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