RunEasy101-WEEK 1
Detailed Coaching Advice

Make a Start

"Winning means you're doing better than you've ever done before." - Bonnie Blair, Olympic Gold speed skating

Did you already successfully complete the LearnToRun program? Are you comfortable running 3 times per week for at least 30 min. using combinations of running and walking? Then this is the program for you! Whether you’d simply like to be social, or perhaps learn to run more efficiently and maybe even faster, your goal for this program is to be able to run the equivalent of a 5K distance and even up to 10K at the end of this 8-week program more comfortably than ever before.

  • Take your time – don’t be rushed - feeling like you'd like to do more...

  • One week at a time (don't jump ahead!) and both body and mind will adjust to more efficient running..

  • You’ll have success and build a foundation for more...

  • It's easy if you stick to the program and advice... 

  • Reminder! This is NOT a LearnToRun program ok? If you've not been doing any running then the impact will be too much for you with this program (and it won't be any fun!) Just opt for LearnToRun and your experience will be a good one:)

DETAILED Coaching Advice:

RunEasy WEEK 1 VIDEO COACHING TIP

Woo Hooo here we go! - On the way to becoming fitter and more comfortable with your running... able to "RunEasy" anywhere anytime!


Your personal pace is entirely up to you, and you should, for the most part, be relaxed, steady and able to carry on a conversation during your warm-ups, cool-downs and all steady runs. You can walk to recover between change-of-pace intervals, and you will progress to run your 10-and-ones for the suggested homework sessions on your own. This program will provide a gradual progression in volume as well as intensity, so that your personal pace will improve because it will feel easier. Running should be fun and social, so that you can run comfortably on your own or with others in a similar place while staying supported by looping in a group that includes faster paced runners.


LOOPING within a group: "Pace is personal.” If you are running with a friend or family member or in a group there will likely be pace and ability differences. (If not that’s great!) But it’s very important you are always well within yourself and never struggling to hold someone else’s personal pace.  You can support each other by “looping” to accommodate pace differences and still be able to run together. My suggestion would be to start together, and then allow yourselves to naturally separate and run as you feel during the intervals. Then midway through or after the interval is over, support each other such that the faster runner(s) should turn-around (loop!) and regroup with you and/or the rest of the group. Then you will once again be together and start together again for the second interval, and so on.


TECHNIQUE: Mostly an upright body carriage with good posture, and a slight lean for avid comfortable runners; a short swing of the arms and smaller steps with not much knee lift on a nice easy pace. Your foot needs to be landing near-to-under your hips – your base of support. What’s important is to utilize your arm swing to increase your cadence and stride length naturally, rather than forcing things with over-striding.  “No strain.” Be careful. Even with brisk intervals, make sure you are not huffin’ and puffin’. You should always feel you could run faster. Allow your efforts to be natural, without too much strain, so that your fitness, strength and speed will improve over time.  Remember, this is only Week #1😊

What does "Brisk Run" mean for your 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. This week you make a start with repetitions of 1 minute of Brisk running alternated with 2 minutes of a Walk/Run recovery.  So simply try to run a little above a talking pace for those 1 minute brisk intervals, and then take the 2 minute recovery inbetween as you feel. Slow down and walk a bit, (maybe for a minute or so) 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!"

*Brisk running intervals will gradually help you become more efficient at your easy comfortable talking pace.

RunEasy WEEK 1 VIDEO COACHING TIP

WEEK 1 RunEasy Workouts-SCROLL DOWN

When you manage to complete all 3 sessions this week... that'll be awesome... you'll then be ready for Week 2.  

Smiles and have a great week!

Coach Lynn

 

Here we go! Decide on your 3 work-out days...

Most people want to do too much too fast too soon.  Be sure to include a Dynamic Warm-up(VIDEO TIP) along with your 10 min. walking start, as well as Static Stretches(VIDEO TIP) after your 10 min. walk in Cool-down. Be patient ok?  Please don't jump ahead... complete one week at a time.

Woman Tying her Shoelaces
Sporty Girl

Day 1

Make a Start: Include a Dynamic Warm-up and Static Stretch Cool-down.

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

Work-out: *Brisk Run 1 min. Recovery Walk/Run 2 min. as you feel. Do this combination 10 times.

Cool-down: Walk/Run 10 min. as you feel. *At this stage you may do Walk 1 min. Shuffle 1 min. or you may feel you'd like to walk the entire 10 min. FYI the workout is done. This is a cool-down and all you need to do is MOVE:) Finish with static stretches.

Total Time: 50 min.


Pace Guideline: Brisk running means you increase your pace to slightly above a talking pace. Ie. You should be able to string a simple sentence together without being out of breath, but this is not meant to be a full-on easy conversation.  Anymore than a sentence and you're going too slow... any less and you're going too fast.) This is takes practice to figure out. Recovery Walk/Run also takes practice. The idea is you feel recovered for your next brisk interval. Maybe start with 1 min. walk and 1 min. easy shuffle-run for your 2 min. recovery.

                 

Day 2

Spread your sessions out! ie. M-W-Sat or T-Th-Sun

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

Work-out: Run easy peezy 20 min. with 3 min. talking-pace running alternated with 1 min. walking.

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

Total Time: 30 min.              

Treadmill

Day 3

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 30 minutes alternating 4 min. of easy talking-pace running with 1 min. of walking.

Cool-down: Walk slow & easy 10 minutes. Finish with static stretches.

Total Time: 40 min.

 

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