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.

Why do we do Brisk Intervals on Day 1? Check out the Detailed Coaching Advice for tips on pacing, rhythm and recoveries.

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, depending on your vintage, that might mean running faster! 😊

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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