RunEasy101-WEEK 6

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

                                                                                                                                                                                                         

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.  

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.   

*There is no right or wrong combination😊

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. 

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.

Have a great week!

Smiles,

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!            

Treadmill

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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