RunStrong101-WEEK 5

Back to Work - We are building again!

"We're always working on something new, trying to get better. Knowing that you never arrive is a wonderful thing because you never say, "This is my limit."             - Tiger Woods, One of the World's Greatest Golfers of all time, talking about his work with coach Butch Harmon

                                                                                                                                                                                                         

Coaching Advice:  We are back to building again:  Volume is up, the number of minutes you are running is progressing, and so is the quality of your running. 

Time for technique work. Think about your turnover... a quicker cadence – remembering it’s that nice quick swing of the arms that will set your pace and rhythm. When we get tired, we tend to over-stride with a strain, which is why we need to focus on "turnover", trying to keep that stride shorter and quicker and lighter, landing under your base of support.  Remember… all these things take time to develop.

VIDEO TIP: How to Run Faster tapping into your turnover.. and how to teach others as well...

Brisk 3-Minute Intervals:  We are now really building focus and concentration with these 3- minute intervals as you learn more about pacing and what you can handle…It’s not easy! 

5K Pace Guideline: Those of you preparing for 5K will complete 4-5 of these 3 minute brisk intervals and your goal is to imagine yourself running solidly for a 5K race and tapping into that rhythm.  

10K Pace Guideline: Those of you preparing for 10K will complete 8 of these 3-minute brisk intervals and your goal is to tap into your 10K pace or slightly faster. The same concept applies… try not to run too fast for yourself but too slow and you’ll not be gaining any fitness.

Detailed Coaching Advice this week: 

  • Pacing and rhythm

  • Important advice on Aches or discomforts not subsiding

  • Cross Training including Deep Water running

  • Strength and Core - adding more volume to your training


Have a great week!

Smiles,

Coach Lynn

 

Week 5 - Back to Work - Volume and Quality are Building again

3-minute intervals require focus and concentration this week. Careful not to start too fast and make sure you always feel you could do more with every workout.

Woman Tying her Shoelaces
Sporty Girl

Day 1

A nice 5 or 10K Rhythm Workout: 3 min. intervals with 2 min. recoveries at your percieved 5K or 10K pace.

Warm-up: Run slow and easy 10 minutes. Include your dynamic stretches. 

Work-out: 

3 min. brisk intervals with 2 min. easy recovery walk/run as you feel.

5K Runners:  Do a set of 4-5 X 3 min. brisk intervals at approximate 5K pace.

10K Runners: Do a set of 8 X 3 min. brisk intervals at slightly faster than perceived 10K pace.

Cool-down: Run 10 min. easy peezy or do any WalkRun combination as you feel.  Finish with static stretches.

Total Time: 45-60 min.


                 

Day 2

Easiest day of the week - Volume is climbing again... Add Coach Lynn's core as an option. 

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 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 40 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: 40-50 minutes 

Treadmill

Day 3

Moderate Day - Volume is inbetween Day 1 and 2 but climbing again now so more than previous weeks.

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

Work-out: Run 35-50 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: 45-60 minutes 

 

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