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.

                                                                                                                                                                                                         

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. Day 2 is the easiest day of the week in order to recover from Day 1 and Day 3 is the Moderate day of the week with the effort something between Day 1 and Day 2.

Remember! Interval training is a combination of increased effort and recovery periods. The result will be to teach your body and mind to run briskly, (slightly above your talking pace) so that ultimately when you settle back down to your own personal (talking) pace you will be more comfortable and relaxed.  

Video Tip: Arms are everything!

Reminder - Brisk Intervals are meant to be faster than your recoveries!  

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.  

Adding more days to your training? Read the detailed coaching advice for suggestions on what that might look like...Additional running, strength, core, cross training.

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...

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

Smiles,

Coach Lynn

 

Week 3 - Big Week - Stay with it!

As always, be sure to include a Dynamic Warm-up(VIDEO TIP)  as well as Static Stretches(VIDEO TIP)  in Cool-down. Arms are Everything (VIDEO TIP)

Learning to Run Faster (VIDEO TIP)

Coach Lynn's Core (VIDEO PROGRAM - 20 min.)

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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