RunStrong101-WEEK 4
Detailed Coaching Advice

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

                                                                                                                                                                                                         

DETAILED Coaching Advice: 

VIDEO: Week 4 Coaching Advice

*All info is in the video... written words here support the video...

WooHoo - You’ve come a long way since Week 1 – Way to go!  Good progressive programs have cycles of increases in workloads followed by lesser workloads for recovery. This exists in your program both within the micro-cycle of every week of training as well as within the macro-cycle within each month of training. You’ll notice that during your weeks Session 1 tends to be the toughest session of the week with the harder efforts in the brisk intervals.  Session 2 is a recovery from Session 1 and is the “easiest” session of the week. Then session 2 is generally moderate between the two with medium volume and a little more running over-all. In the larger monthly cycle I like to “build” through 3 weeks and then you can expect a 4th week of recovery with lesser workloads so your body will recover, rejuvenate and ready itself for another climb in volume and fitness.

You can always look forward to “rest and recovery” every 4th week! You’ve earned it and it’s important to enjoy yourself exactly where you are: No brisk intervals this week as we simply stay comfortable with your continuous steady rhythm and/or solidify your “10-and-1’s”  - 10 minutes of running and 1 minute of walking, depending on where you are at.  


Resist the temptation to do more even though you may want to do more. No more and no less, keep your pace comfortable (there are no brisk intervals this week) and be proud of where you are at so far!


Pay attention to any aches or discomforts in your body that do not seem to be going away.  Imagine a scale of 1-10, with 1 being a level of very little discomfort, and 10 being a level of extreme discomfort. Be aware of that scale whenever you run, and rate yourself on that scale with whatever you may be experiencing.  A "1 or 2" on that scale is probably ok and simply your body adjusting to these new physical demands. If you have an awareness or discomfort in your body that you consider a "2", but it increases to a "4 or 5", then you will need to pay attention.  If that awareness continues to increase to a "5 or 6 or higher", then it may be time to re-adjust your program.  

Perhaps you've missed a few days, or you need a new pair of shoes for better support, or you need to run on a softer surface.  It's also possible the program is simply too much for you right now and we need you to do some cross training to remove the impact of running and allow your body to heal:  Spinning on a bike, swimming or deep water running in a pool are great ways to relieve your body from the impact, augment your training, and help your body stay fit while it heals so that you can restart your program. 


*More on cross training next week – Enjoy an easier week this week, take a break from pavement and asphalt if you haven’t already and hopefully if you are experiencing any discomforts they lessen this week because the workload is less.

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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