RunStrong101-WEEK 1

Woo Hooooo here we go... You'll be stronger for it!

"There are no limits except those you place on yourself."

-Author unknown

                                                                                                                                                                                                         

RunStronger101

Did you already successfully complete the WalkRun101-LearnToRun and/or RunSocial program? Are you comfortable running 3 times per week for at least 30 min. using combinations of running and walking and MOSTLY running? Then this is the program for you!  I’m excited for you…

Whether you are just starting or continuing your journey I know in these next 8 weeks you will most definitely become stronger, more efficient and perhaps even faster than you have run in the past.  

Coaching Advice - I have a lot to say... especially in these first few weeks to give you your best start to running stronger. As your Virtual Coach I need to share all the same info as if I were meeting with you personally. It's my commitment to giving you the best tools to be the best runner you can be.

Pace is personal. As always, the bulk of any middle distance/distance running program is rhythm running at a comfortable conversational pace… That personal pace is entirely up to you, and that means you should, for the most part, be relaxed, steady and able to carry on a conversation. You’ll  learn to bump up that personal talking pace during your brisk change-of-pace intervals, and it’s those faster intervals that help you learn to run more efficiently at your easy talking pace. This program will provide a gradual progression in volume as well as intensity, so that your personal pace will improve because with consistency and confidence it will feel easier.

If you’ve completed RunSocial101, then you’ll notice that some workouts will be similar to what you’ve already completed… That’s because running is cyclical. The patterns will now be familiar, and it feels good to know you can complete the sessions because you’ve done them before. It’s the volume… the “amount” of running you will be doing that will be different, and the “quality” in your efforts will improve because your starting point is much different than it was back in LearnToRun101 or RunSocial101.   

If you’re new to running intervals, then you have everything to learn and improve… You’ll enjoy the variety, and it’s always fun to try something new.

Running should be fun and social always. It feels good to feel one’s fitness and strength improve, and I know every day I manage to get outside for a run (or walk) it’s just simply a better day than if I hadn’t managed to fit it in. My passion is to provide workouts that allow you to feel that way too, while providing enough challenge and variety to keep things interesting for you.  Remember, some days are bound to feel better than others, and you will continue to learn to listen to your body and adjust your pace as you feel.


LOOPING: "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 REMINDERS: 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.

VIDEO TIP: Arms are everything!

(*This was a tip I did to help a group of people preparing for 5K in the Hospitality industry... called the Hospitality Hustle!) 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 is a “talking pace?”  It is a comfortable pace such that you can carry on a conversation with someone.  If not, be honest with yourself and slow down.


What is a “brisk running pace?”  During your “brisk change-of-pace intervals” you will try to increase your arm action and leg turnover such that you elevate your effort just above a “talking pace.”  So you are not huffing and puffing, so you should be able to string a few words together, but it would be uncomfortable and you’d be slightly out of breath if you were to try to carry on a full conversation. It takes practice to find this rhythm and pace, and depends too on the length of the intervals. Over time I will get more specific about pacing for intervals but for right now let’s concentrate on developing your rhythm independent of measurement.


How fast should I try to run?  Rhythm comes from within according to your fitness and experience. We’ll work on that over time.


For guidance please watch this week’s coaching video!


Warm-ups and Cool-downs:  It is important for your warm-up pace to be slow and easy. The goal is to simply “ready yourself for exercise” by increasing circulation in your warm-ups, and to center yourself and relax the body after the workout in your cool-down. There are suggested running times, but you can vary that according to how you feel. In this program you should be able to comfortably run the suggested warm-ups and cool-downs. Be sure to do your dynamic movements afterwards in warm-up and static stretches after your cool-down to find length in your body in cool-down.


VIDEO ADVICE: Dynamic Warm-up 

VIDEO ADVICE: Static Stretch Cool-down 


Caution! Be honest with your personal fitness and the amount of running you are doing. If you are not either running steady for 30 minutes 3 times per week or perhaps alternating Magical 10-and-ones (10 minutes of running alternated with 1 minute of walking) then please consider starting the RunSocial program and building your minutes of running. (otherwise you’ll risk injury and it’ll be too much too soon and no fun!)

WELL DONE - You've made it through my advice - I promise next week won't be as long!

Have a great week!

Smiles,

Coach Lynn

 

Week 1 - Stay comfortable - Most people do too much too fast too soon... Decide on 3 workout days in your week and let's make a good start!

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: Run slow and easy 10 minutes. Include dynamic stretches before you start your workout. Take a few extra minutes to stretch and find your focus before you begin your workout if you need to.

Work-out: 1 min. Brisk Run followed by a 2 min. slow & easy Recovery Run as you feel.

Do this above combination 10 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: 50 min.


                 

Day 2

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

Warm-up: Run slow & easy for 5 minutes. Include dynamic stretches. 

Work-out: Run 20-30 min. steady and comfortable as you feel (OR alternate 10-and-ones 2 or 3 times through as you feel.) *This is meant to be an easy recovery day. *Choose less volume if you are preparing for the 5K distance or you are new to the program. Choose the longer 30 minute option if you are preparing for 10K or are already running with experience and are used to this volume.

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

Total Time: 30-40 minutes 

Treadmill

Day 3

This is generally a moderate day without intervals but with a larger volume ie. amount of running time. We will build this volume in the coming weeks.

Warm-up: Run slow & easy for 5 minutes. Include dynamic stretches. 

Work-out: Run 25-35 min. steady and comfortable as you feel (OR alternate 10-and-ones 2 or 3 times through as you feel.) *This is meant to be a moderate effort day. *Please choose less volume if you are preparing for the 5K distance or you are new to the program. Choose the longer option if you are preparing for 10K or are already running with experience and are used to this volume.

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

Total Time: 35-45 minutes 

 

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