RunStrong101-WEEK 4

Rest and Recovery - You deserve it (and you need it!)

"Believing in yourself is everything. If you don't believe in what you can do, it's almost impossible to achieve it."              - Sylvie Bernier, Canadian Olympic Gold Medalist in diving in 1984

                                                                                                                                                                                                         

WooHoo - You’ve come a long way since Week 1 – Way to go!  

You can always look forward to “rest and recovery” every 4th week! 

Resist the temptation to do more even though you may want to do more


Please pay attention to any aches or discomforts in your body that do not seem to be going away.  If you have an awareness or discomfort in your body that you consider a "2"out of 10, where 10 is extreme, but it increases to a "4 or 5", then you will need to pay attention and it may be time to re-adjust your program.  *Check out the Detailed Coaching Advice if this is you.

STRETCH a little more this week after your runs.  Consider adding body strength once or twice a week to help you become stronger as well as to prevent injury.

VIDEO: 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...

Have an awesome R & R week!

Smiles,

Coach Lynn

 

Week 4 - Rest & Recovery - Enjoy it!

No brisk intervals this week and less volume - Please don't do more than I ask!

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 your dynamic stretches. 

Work-out: 

Run easy 20 min. steady as you feel or alternate 10-and-ones) 2 min. brisk Run - 2 min. recovery Walk/Run

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: 40 min.


                 

Day 2

Easiest day of the week - Volume is reduced - enjoy the break. Take time to stretch. Add Coach Lynn's core as an option. 

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

Moderate Day - Volume is inbetween Day 1 and 2 but a little less than last week

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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