RunStrong101-WEEK 2

You're on your way!

“Running is the greatest metaphor for life, because you get out of it what you put into it.”                      

-Oprah Winfrey

                                                                                                                                                                                                         

Coaching Advice:  WooHoo! To make the decision to follow a tried-and-true program was the first step; to have the first week under your belt is even better!  You are now on your way! 


Please do not worry about how fast you run.  “Pace is personal”.  Let it come as you get fitter... "without strain." Remember to stay at a comfortable talking pace during your warm-ups, cool-downs and for all steady runs. For the change-of-pace intervals, your pace should be brisk, but still comfortable, just slightly faster than a talking pace. Be patient and allow your fitness and comfort level improve naturally.

VIDEO ADVICE: Please watch my coaching video each week for guidance pertaining to the specifics of the Interval Workout on Day 1 of each week.


Important: Remember this is not a LearnToRun program!  If you haven’t completed LearnToRun nor RunSocial, then it’ll be too much too soon and you’ll risk injury.  Running is not fun when it’s a struggle😊

*On Sessions 2 and 3, we will slowly be increasing your total running time to build to the 5K or 10K distance. If you are happy and comfortable doing “Magical 10-and-ones” ie.10 minutes of running alternated with 1 minute of walking) then stay with it as you feel.  Many people run marathons with 10-and-ones. But either way, whether running steady or with 10-and-ones, choose the lesser volume option for 5K preparation and/or if you are new to the program, and choose the longer option for 10K preparation.


Why do we run Brisk Intervals on Day 1? Interval training (change-of-pace running) is a combination of increased effort (brisk intervals) and recovery periods (in this 2-minute walk/run recoveries). In order to increase your body’s capacity to carry oxygen to where it’s needed and to improve your muscle endurance, you need to work a bit to elevate your heart rate and muscular effort.  The result will be to teach your body and mind to run briskly, so that ultimately when you settle back down to your own personal (talking) pace you will be more comfortable and relaxed. 


The brisk interval runs are NOT a sprint!  No huffin’and puffin’ out of control!  Just focus on your arm action to increase your cadence and turnover to “just above a talking pace”. No Strain ok? You’ll become more efficient (and faster) as you become fitter. It truly helps to focus on your arm action. Pump those arms forward and back during those intervals and your legs will follow.  Relax and slow your arm action, and your pace will ease off comfortably as you recover. We are working to find your rhythm at different intervals and this takes time.


Coaching Video: If you haven’t already done so, please watch your weekly coaching video for guidance specific to the ladder workout this week and pacing.


How do I run the recovery intervals inbetween the brisk intervals on Day 1? The 2-minute recoveries are your own:  You’ll likely find you need to walk a bit just after your brisk intervals, and then you’ll move into an easy peezy shuffle jog as you feel so that you are then ready to increase your pace again for the next brisk interval. Make it your own as you feel. What’s important is that the brisk intervals are faster than your recoveries.


Running steady for Days 2 & 3 with no walking: If you are running steady for the suggested volumes on Days 2 & 3 that’s great as long as it’s not a struggle. But please remember: if you are struggling with your “steady” running at any time, then opt for 10-and-ones…as you feel. Your easy talking-pace running is not meant to be a struggle. *If 10-and-ones are still a struggle, then please be kind to yourself and opt for RunSocial101… even if it means you are repeating it ok? Your starting point will be different than it was when you first began.


Our goal: Remember our goal for this program is to build your efficiency and comfort level with running steady…Together with the brisk intervals guaranteed at the end of these next 8 weeks you will be able to complete a 5K or 10K more efficiently and comfortably than ever before.  For some of you, that may mean you run faster than you ever have before. But may I kindly remind you… depending on your “vintage” sometimes “maintaining” your best times actually means running faster! 😊


Reminder: Please do not neglect your Warm-ups and Cool-downs!

 

Have a great week!

Smiles,

Coach Lynn

 

Week 2 - On your way now - Stay consistent!

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

Interval Day and this week we do a nice "Ladder" - up and down with different interval lengths.

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 - 2 min. recovery Walk/Run

2 min. brisk Run - 2 min. recovery Walk/Run

3 min. brisk Run - 2 min. recovery Walk/Run

3 min. brisk Run – 2 min recovery Walk/Run

2 min. brisk Run - 2 min. recovery Walk/Run

1 min. brisk Run - 2 min. recovery Walk/Run

*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. You may walk a bit at first and then ease into a shuffle-jog for the remainder of the 2 min.

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: 44 min.


                 

Day 2

Easiest day of the week - Same as last week - Stay with it!  No more and no less ok? It's a Recovery Day

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 be building this volume as the weeks progress.

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

Work-out: Run 30-40 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: 40-50 minutes 

 

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