RunEasy101-WEEK 4

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).                                                                                                                                                                                       

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

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!

How are you feeling?  Time to be honest. Most discomforts subside as your body adjusts to the workload. That's why it's important to have this recovery week. But if you have any discomforts at all, please read the Detailed Coaching Advice to ensure you take good care of yourself and don't push through discomforts that could lead to injury.

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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