RunStrong101-WEEK 7
Detailed Coaching Advice

Freedom and Creativity... Make it your own with SpeedPlay - Volume and Quality Efforts are at their Peak

"The thing is...you have to engage with life to have a life."            - Frank Deford  

Renouned Sportswriter and Commentator

                                                                                                                                                                                                         

DETAILED Coaching Advice: “Fartlek” is the Swedish word for “Speed Play.”  I LOVE fartleks! Back in my days as a performance athlete and even now when I feel like having some fun in a workout I create a “fartlek” for myself.


Video: Week 7 Coaching Advice


So have fun with this workout and you will be surprised how hard you find yourself working.  If you have a group, take turns being the leader… otherwise you can be creative yourself.  Each leader decides how far to run for an interval or what exercise to do.  Anything goes within the designated 25-40-minute workout time:  Be creative!  Short intervals of 20-30 seconds, or longer intervals as you feel up to 3-4-5 minutes, and include agility and strength exercises:  everything from sit-ups to push-ups to high knee drills to ABC’s strength endurance to  running backwards to combinations there-of.  Take a slow walkrun recovery inbetween your intervals and exercises as you feel.  

For example: I’d suggest starting with an agility exercise (could be marching, side-to-sides, leg swings, lunges, butt kicks, karaoke cross-overs) and then come up with a strength exercise (sit-ups – push-ups, planks, wall sits, ) and then running intervals of anywhere between 20 seconds to 3-5 minutes. Try to think about variety and balance. For example: Try not to do all sprints or only sit -ups and push-ups. Take yourself back to any gym class you may have had and come up with combinations of exercises and intervals as you feel. Be careful not to work too hard!  Make sure you take the recovery you need. In my experience people can be tougher on themselves than if I actually prescribe a set pattern to follow. *Go to a field and simply use the field for exercises and intervals for the prescribed number of minutes and have fun!  *There is no right or wrong combination😊


Tired legs? It is possible that at this stage you may find you feel a heaviness in your legs as both the volume and intensity in the program have been increasing.  This would be normal!  That’s why with a “fartlek” workout you can work as hard as you might feel.  And the variety will actually help your body and brain to feel better.  Know that although you may feel a little tired, your tiredness or heaviness is because you are reaching a new fitness level. Persevere through this and soon you’ll come out the other side. Your body is constantly adjusting to its new workloads and a training effect is taking place.


Woo Hoooooo you’re now in a different place with your running! Workout days are always a challenge because we push ourselves, but you are becoming more efficient and confident with what you can handle. And you are handling the increased volume on your other 2 days as you feel. Enjoy the freedom to run steady or alternating 10-and-ones. Remember the choice is always yours – OWN your session. And always feel you could do more😊

Video Reminder! ABC's - Strength Endurance Exercises to support your running form


Have a great week!

Smiles,

Coach Lynn

 

Week 7 - Variety is the spice of life! Fartlek - SpeedPlay - Unstructured intervals - Have fun!

Fartlek - SpeedPlay - Unstructured Intervals - All elements coming together:)

As always, be sure to include a Dynamic Warm-up(VIDEO TIP)  as well as Static Stretches(VIDEO TIP)  in Cool-down. ABC's - Strength Endurance Exercises to incorporate in your Fartlek and in your training.

Coaching Advice: “Fartlek” is the Swedish word for “Speed Play.”  I LOVE fartleks! Back in my days as a performance athlete and even now when I feel like having some fun in a workout I create a “fartlek” for myself.  So have fun with this workout and you will be surprised how hard you find yourself working.  If you have a group, take turns being the leader… otherwise you can be creative yourself.  Each leader decides how far to run for an interval or what exercise to do.  Anything goes within the designated 25-40-minute workout time:  Be creative!  Short intervals of 20-30 seconds, or longer intervals as you feel up to 3-4-5 minutes, and include agility and strength exercises:  everything from sit-ups to push-ups to high knee drills to ABC’s strength endurance to  running backwards to combinations there-of.  Take a slow walkrun recovery inbetween your intervals and exercises as you feel.  

For example: I’d suggest starting with an agility exercise (could be marching, side-to-sides, leg swings, lunges, butt kicks, karaoke cross-overs) and then come up with a strength exercise (sit-ups – push-ups, planks, wall sits, ) and then running intervals of anywhere between 20 seconds to 3-5 minutes. Try to think about variety and balance. For example: Try not to do all sprints or only sit -ups and push-ups. Take yourself back to any gym class you may have had and come up with combinations of exercises and intervals as you feel. Be careful not to work too hard!  Make sure you take the recovery you need. In my experience people can be tougher on themselves than if I actually prescribe a set pattern to follow. *Go to a field and simply use the field for exercises and intervals for the prescribed number of minutes and have fun!  *There is no right or wrong combination

Volume at its Peak! Well done... did you notice? Your volume (ie. the number of minutes you are running... is at it's all-time high...Way to go! This is HUGE and you should be proud of yourself...You are at a place where The Sky Is The Limit... the only limitations you might place are those you place on yourself...

Do Not Be Limited:)


Tired legs? It is possible that at this stage you may find you feel a heaviness in your legs as both the volume and intensity in the program have been increasing.  This would be normal!  That’s why with a “fartlek” workout you can work as hard as you might feel.  And the variety will actually help your body and brain to feel better.  Know that although you may feel a little tired, your tiredness or heaviness is because you are reaching a new fitness level. Persevere through this and soon you’ll come out the other side.

Your body is constantly adjusting to its new workloads and a training effect is taking place.


Woo Hoooooo you’re now in a different place with your running! Workout days are always a challenge because we push ourselves, but you are becoming more efficient and confident with what you can handle. And you are handling the increased volume on your other 2 days as you feel. Enjoy the freedom to run steady or alternating 10-and-ones. Remember the choice is always yours – OWN your session. And always feel you could do more😊

Have a great week!

Smiles,

Coach Lynn

Woman Tying her Shoelaces
Sporty Girl

Day 1

Have fun with the free-spirited Fartlek-SpeedPlay: Agility, strength, running intervals... all your own creation!

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

Work-out: 

5K Runners:  25 min. Fartlek as you feel.

10K Runners: 40 min. Fartlek as you feel.

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 - Recovery from Day 1... Volume is at its highest overall... But Stay comfortable and err on the side of caution...Less is More...

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 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: 45-60 minutes 

Treadmill

Day 3

Moderate Day - Volume is inbetween Day 1 and 2 but climbing again now and need to build that Volume..so now your volume is at its peak so more than in previous weeks - You can do it!:)

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

Work-out: Run 40-60 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: 50-70 minutes 

 

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