RunSocial101-WEEK 7

Almost there to 5K (and even 10K!) - Time for "Bread-and-Butter:)"

THE TWO RULES OF PERSEVERANCE

Rule #1:  Take one more step.

Rule #2:  When you don’t think you can take one more step, refer to Rule #1.

-H. Jackson Brown, Jr.

                                                                                                                                                                                                         

Coaching Advice:  Time for "Bread-and-Butter"!

This is one of my favourite GO-TO personal sessions – both back when I was a serious performance athlete and now even these days when I want to challenge myself – and now YOU have arrived at a place where you can handle it! I call it “Bread-and-Butter” because it’s a basic benchmark feel-good session that truly has all the elements of a perfect 5K/10K “middle-distance” prep-session. The “decreasing ladder” format is mentally pleasant because as the time element of the intervals decreases, it allows you to adjust your pacing as you feel:  It doesn’t mean you need to run faster, but mentally you may find you do just because the time of the interval is less.  As you become fitter and stronger you WILL run these intervals with greater confidence with your pacing and some of you WILL run faster as you descend the ladder. 

NOTICE your recovery time is a little less now too - only 1 minute between Brisk Runs and then 3 minutes between sets. Woo hoooooo you are ready!

Your Goal for this session: The goal is still to maintain a nice even brisk pace as the timed effort becomes shorter.  Be confident, strong and relaxed. You should really enjoy this session because your fitness level has improved so much since we began and you are able to understand what it means to now tap into your own personal brisk pace rhythm.

BONUS VIDEO TIP:  How do I learn to run faster...? It's all in your rhythm and arm action... "NO STRAIN"


Woo Hoooooo Magical 10-and-ones – Your comfort level with running longer stretches is growing. I encourage you to continue to enjoy the freedom to run steady OR to utilize combinations of running and walking as you feel. Once again, a reminder your running is personal. You are ready now to run steady if you like, or to complete 10-and-ones every time you run. Or you can choose 5-and-ones.  Or even 1-and-ones.  The choice is yours – remember this is always your OWN session as you feel. *Many of you are now ready to run steady and not walk at all.  That too is up to you 😊


Important reminder: Pace is personal Stay within what feels good.  As always… “no strain”.

Ask yourself… “Could I do more?”  If not… then please slow down and definitely choose the shorter suggested volumes. 


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

In session 2 and 3 you are 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.


As Always, remember to include a dynamic warm-up and static stretches in your cool-down. You will prevent injury and feel better. Even 5 minutes on either end will make a difference.😊

Smiles and have a great week with Bread-and-Butter!

Coach Lynn

 

You are ready for "Bread-and-Butter!"

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: Bread-and Butter  

3 min. Brisk Run followed by a 1 min. slow & easy Recovery RunWalk as you feel.

2 min. Brisk Run - 1 min. Recovery WalkRun as you feel

1 min. Brisk Run - End of the Set - so we take a 3 min. Recovery WalkRun as you feel.

*Repeat this above combination 2 times.

*Reminder: The purpose in your 2 min. 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: 48 min.


                 

Day 2

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

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

Work-out: Run 30-40 min. steady OR alternate 10-and-ones 3-4 times. 

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

Total Time: 40-50+ min. depending on whether you run steady and/or choose lesser/greater volume.

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

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 40-50 min. steady OR alternate 10-and-ones 4-5 times. 

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

Total Time: 50-60+ min. depending on whether you run steady and/or choose lesser/greater volume.

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

 

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