RunStrong101-WEEK 5
Detailed Coaching Advice

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

                                                                                                                                                                                                         

DETAILED 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. You are either running steady most of the time or comfortable with ”10-and-ones” (ie. alternating 10 minutes of running with 1 minute of walking) – the choice is yours and you’re feeling stronger, more efficient and more confident with your rhythm and intervals.

VIDEO: Week 5 Coaching Advice

Time for technique work. Think about your turnover. This last 4 weeks you have been about gradually finding your own natural rhythm as you work through your easy talking pace efforts and brisk efforts.  While workloads are increasing you are ready now to think more about your technique.  This week let’s think about “turnover” – a quicker cadence – remembering it’s that nice quick swing of the arms that will set your pace and rhythm. Try to be light on your feet with less time on the ground.  Listen to your steps and see if you can be “quieter” with a softer landing. Literally tap into your  quick turnover - your rhythm - like you have an internal metronome:  1-2-1-2... and to move quicker, we keep that same rhythm but work harder with the arms to generate a wider stride and consequently run faster as a result. 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.  So imagine it will likely take you anywhere from about 20 minutes to 35 minutes to complete the 5K distance (depending on your pace) but the point is your 3 minute intervals at 5K pace should not be too fast for yourself. Also important not to be too slow or you’ll not be gaining any fitness!

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.

*You should definitely be above a talking pace and you should feel like you need that recovery afterwards but you are not huffin’ and puffin’ like you’ve run a sprint. It’s a solid effort that you feel you have control over, and as always you should finish your last interval feeling like you could do another one if you “had” to.  Good luck – this takes practice😊

Pay attention to any aches or discomforts in your body that do not seem to be going away.  If you have an awareness on your personal discomfort scale that you consider a "2/10", but it increases to a "4 or 5/10", 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 and/or consider Cross Training.  

Cross Training: In my life as a serious Olympic athlete, I was a pioneer in the world of cross training as a way to return to running after injury, and to stay fit for running and performance as a part of my program. I'm happy to share my experience.

Cross Training Q & A Article here:

Deep Water Running ie. Staying afloat in deep water utilizing a running action:

Deep Water Running Article Here

Have a look at this article I wrote for Runner's World magazine back in the day when I was a serious athlete to help you understand how cross training and especially Deep Water Running can be very effective for healing and improving your fitness and health.  This article is still passed around now as a current resource for runners and coaches.  It's perhaps more detail than you need now in your new world as a runner, but you'll understand what your options are and may even think to try deep water running for yourself as a way to "run" without impact.

Deep Water Running Article Here

Important of Strength and Core:  Once again - consider adding a Strength/Core supplement to your training as well as an additional shorter easy running day (like Day 2) following Day 3 (longer run of the week) if you'd like to bump your volume a bit. 

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 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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