RunEasy101-WEEK 6
Detailed Coaching Advice

SpeedPlay and Magical "10-and-ones."

"A winner's strongest muscle is her heart." - Cassie Campbell, Gold medalist for Team Canada 1994 & 1997 Women's World Hockey Championships


DETAILED Coaching Advice: “Fartlek” is the Swedish word for “Speed Play.”  I LOVE fartleks! Back in my days as a performance athlete and even now when I feel like having some fun in a workout I create a “fartlek” for myself.  So have fun with this workout and you will be surprised how hard you find yourself working.  If you have a group, take turns being the leader… otherwise you can be creative yourself.  Each leader decides how far to run for an interval or what exercise to do. 

Anything goes within the designated 25-minute workout time:  Be creative!  Short intervals of 20-30 seconds, or longer intervals as you feel, and include agility and strength exercises:  everything from sit-ups to push-ups to high knee drills to running backwards to combinations there-of.  Take a slow walkrun recovery inbetween your intervals and exercises as you feel.   

Try to think about variety and balance - For example: I’d suggest starting with an agility exercise (marching, side-to-sides, leg swings, lunges, butt kicks, karaoki cross-overs) and then come up with a strength exercise (sit-ups – push-ups, planks, wall sits, ) and then running intervals of anywhere between 20 seconds to 3 minutes. For example: Try not to do all sprints or only sit -ups and push-ups. Take yourself back to any gym class you may have had and come up with combinations of exercises and intervals as you feel.

Be careful not to work too hard!  Make sure you take the recovery you need. In my experience people can be tougher on themselves than if I actually prescribe a set pattern to follow. *Go to a field and simply use the field for exercises and intervals for the prescribed 25 minutes and have fun!  *There is no right or wrong combination😊

Tired legs? It is possible that at this stage you may find you feel a heaviness in your legs as both the volume and intensity in the program have been slowly increasing.  This would be normal!  That’s why with a “fartlek” workout you can work as hard as you might feel.  And the variety will actually help your body and brain to feel better.  Know that although you may feel a little tired, your tiredness or heaviness is because you are reaching a new fitness level. Persevere through this and soon you’ll come out the other side. Your body is constantly adjusting to its new workloads and a training effect is taking place.


Woo Hoooooo Magical 10-and-ones – You’ve arrived!  Enjoy the freedom to run combinations of running and walking as you feel on your other 2 days this week. You are ready now to complete 10-and-ones. (There are people who complete marathons this way.) Or you can choose 5-and-ones.  Or even 1-and-ones.  The choice is yours – remember this is always your OWN session. *Some of you will begin to run steady and not walk at all.  That too is up to you 😊

Stay within what feels good. Train as you feel… enjoy your fitness and push your pace as long as you feel as though you could always do more.

As always… “no strain” ok?  Keep your torso upright but relaxed, with the weight of your stride over the middle-to-ball of your foot rather than on a heavy heel.  Take a nice big breath while you are running (just like in yoga) to bring your shoulders away from your ears. It will help relax your whole body and especially your upper body.  It will allow for a relaxed swing of the arms and a nice flow of oxygen energy to your muscles. If you are tired, remember to take smaller steps with that nice little swing of the arms dictating your pace and rhythm.

Continued Added Volume Option: You are now beginning to know yourself better as a runner. 

In session 2 and 3 over the remaining weeks you will be given the option to vary your volume slightly, depending on how you are feeling.  Enjoy the freedom but please stay within the suggested time parameter.  If you are a beginner, then please stay with the shorter suggested options.  If you are more experienced, then you’ll understand what “as you feel” means, and perhaps choose the longer suggested options, depending on how you feel and what sort of distances you are already comfortable with. The longer volumes will allow you to progress safely and easily to the 10K distance if you are feeling ready for that option.

Have a great week!


Coach Lynn


SpeedPlay and Magical 10-and-ones - Have fun!

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

Typically the toughest session of the week. Volume is high and this session includes your brisk interval training.

Warm-up: Walk comfortably 5 min. Include dynamic stretches. Run 10 minutes easy peezy. Include dynamic stretches. Take a few extra minutes to stretch and find your focus before you begin your workout if you need to.

Work-out: 25 minute Fartlek (SpeedPlay as described in coaching advice.) Recover as you feel: You may choose to walk 1 min. and/or shuffle 1 min. or now it may be that you only need to walk a little and shuffle a little until you feel ready to go again. The purpose in recovery is to do what you need to feel recovered before you start your next interval and what's important is the contrast in your brisk effort interval vs the recovery interval.)

Cool-down: Run 10 min. easy peezy or do any WalkRun combination as you feel. It's all about how you feel and you should enjoy your cool-down. If it is somehow difficult, then either slow down or do more walking. Finish with static stretches.

Total Time: 50 min.


Day 2

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

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

Work-out: Run 22-33 min. Alternate 10 minutes of running with 1 min. walking. Woo hoooo - Magical 10-and-ones you have arrived!

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

Total Time: 32-44 min. 

*You'll notice the option for more volume. If you are completing this program for the first time please choose the lesser volume!            


Day 3

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

Warm-up: Walk comfortably for 5 minutes. Include dynamic stretches. 

Work-out: Run 33-44 minutes alternating 10 min. of easy talking-pace running with 1 min. of walking.

Cool-down: Walk comfortably for 5 minutes. Finish with static stretches.

Total Time: 43-54 min.

*Please choose the lesser volume if you are completing this program for the first time.


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