RunEasy101-WEEK 3

Big Week - Stay with it!

“An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.   – Emil Zatopek/Czech Running Legend/1952 Helsinki Olympics 3 Gold Medals: 5K-10K-Marathon

Woo Hoo this is a big week! The amount of running vs walking will increase as will your efforts on your brisk intervals... So stay with it and complete all 3 sessions each week. If you don't manage to "do your homework" then your body will not experience the gains in fitness and these increases will become a struggle. That's no fun and you'll risk injury.

A few gentle reminders:

1.    It's very important to find time for all 3 sessions each week.  The program progresses as the weeks go by, and in order to be successful you need to do your “homework”.

2.    Keep a record of your progress in your day-planner or on the kitchen calendar or better still buy yourself a special training logbook dedicated to your program. Include things like how you felt, time of day, unusual life circumstances, anything that might affect your sessions.  It will help with injury prevention as well as help you understand yourself as you adjust to a new program.

3.    Make sure you understand that a proper warm-up and cool-down will help prevent unnecessary aches and pains.  Make sure you are including dynamic stretching and flexibility exercises during your warm-up and static stretching for flexibility after your workout as part of your cool-down. 

Why do we do "brisk intervals?" Why can't I just run steady? Read the Detailed Coaching Advice for these explanations and more...

Smiles and have a great week!

Coach Lynn


Stay with it - Stick to your 3 work-out days...

Be sure to include a Dynamic Warm-up(VIDEO TIP)  as well as Static Stretches(VIDEO TIP)  in Cool-down. 

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 2 min. Recovery Walk/Run 2 min. as you feel. Do this combination 6 times.

Cool-down: Walk/Run 10 min. as you feel. *At this stage you may stay with 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: 44 min.

Pace Guideline: Brisk running means just above a talking pace. Ie. You should be able to string a simple sentence together without being out of breath, but if it's a full-on conversation then you could probably pick up the pace a bit!


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 28 min. Alternate 6 minutes of running with 1 min. walking.

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

Total Time: 38 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 27 minutes alternating 8 min. of easy talking-pace running with 1 min. of walking.

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

Total Time: 37 min.


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