RunStrong101-WEEK 3

Big Week - Stay with it!

*A lot of info this week... including Video Tips. Try not to be overwhelmed - just take it all in and apply what makes sense to you as you feel. All of this takes time... weeks and years to develop.

“A winner’s strongest muscle is her heart.”                      

-Cassie Campbell, Gold medalist for Team Canada 1994 & 1997 Women’s World Hockey Champs.

                                                                                                                                                                                                         

Coaching Advice: 

It’s a great feeling to have settled into your RunStrong101 weekly pattern of finding and sticking to 3 days each week for your training:  Day 1 with Brisk Intervals is the hardest day of your week with the most challenging workload including both intervals AND volume. Day 2 is the easiest day of the week in order to recover from Day 1 and gain confidence in how easy this feels to enjoy a steady easy peezy rhythm run with no brisk intervals. Then Day 3 is the Moderate day of the week with the effort something between Day 1 and Day 2 as volume increases and we continue to grow your running minutes and comfort level.


Week 3 Video Coaching Advice


Remember! Interval training is a combination of increased effort and recovery periods (in this case 2-minute efforts with 2-minute 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 2-minute efforts may seem long because you’re not used to interval training, but it 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.

Video Tip: Arms are everything!

*This is a tip I did for a group of runners preparing for an event called the Hospitality Hustle 5K. (My training partner will make you smile...)

Regardless of the event or group, my description for arm action is applicable to all runners and walkers alike.  Please try to pay attention to your arm action for both efficiency and injury prevention.

Reminder - Brisk Intervals are meant to be faster than your recoveries!  The idea is that you do push your effort a bit, so it is not a full-sentence talking pace. Stay focused. Pump those arms. Keep your stride short – try not to force a longer stride – just think “quick turnover” and as you get fitter and stronger your increased stride will come without forcing it.

Video Tip: Learning to Run Faster: Stay focused on your rhythm and an increased effort in your arm action.


Enjoy your recoveries: You will feel tired after each brisk interval and need a recovery!  If you are moving at the same pace as the recovery pace, then you are not pushing yourself hard enough.  And the 2-minute recoveries are your own as you feel. That means you may find you need to walk for the entire 2 minutes in order to recover for the next interval… or you may find you walk for a minute or so (or less) and then are ready to shuffle for the remainder of the 2-minute recovery. Make it your own as you feel.


Once again - important thing is that the brisk intervals are faster than your recoveries.


Adding more volume or days of training?

Please know that you will experience good gains in fitness by sticking to this program of 3 times per week. Some of you may or may not already do more… If you’d like to do more, then I’d suggest adding 1 additional easy running day similar to Day 2 in this program, and add it AFTER your longer run Day 3. I’d also strongly suggest adding strength and core exercises to your program which will also improve your running by keeping your overall body strong, helping to prevent injury, and keep you engaged with variety. If this interests you, then I’d suggest adding a yoga or pilates class, a general fitness program at your local gym OR you can choose to follow “Coach Lynn’s Core” and do this at home on your own time.

Coach Lynn's Core - A Video you can follow to enhance your body strength as a runner (20 min.) featuring 2 of my star athletes some time ago...


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

A lot of great information this week... Have a good one!

Smiles,

Coach Lynn

 

Week 3 - Big Week - Stay with it!

Woman Tying her Shoelaces
Sporty Girl

Day 1

A nice 5K Rhythm Workout: 2 min. intervals with 2 min. recoveries at your percieved 5K pace.

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: 

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

Do this combination 8 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. 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: 52 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 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 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: 35-45 minutes 

Treadmill

Day 3

This is generally a moderate day without intervals but with a larger volume ie. amount of running time. We are continuing to build this volume.

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

Work-out: Run 35-45 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: 45-55 minutes 

 

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