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

                                                                                                                                                                                                         

RunStrong101

Did you already successfully complete the LearnToRun101 and/or RunEasy101 programs? 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.

First time around or a little unsure? Please watch the Weekly Coaching Video for instructions on the week of workouts as well as any other Video support I provide. Do read the detailed coaching advice for your best possible experience - everything from technique reminders to pacing suggestions, what you may be feeling and more.

VIDEO TIP: Arms are everything!

Let's get to it - 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 

 

©2019 by Lynn Kanuka. Proudly created with Wix.com