Going Beyond
the Frame
Learn to Run
Week 5
Back to Building
"A true champion works hard and never loses sight of her dreams."
Dot Richardson, Olympic Gold Medalist in softball
The Weekly Preamble
Notes, techniques and quick tips to help you feel your best and get the most out of your runs each week. Read this section before you get started with your weekly workouts.
Coach's Notes
This is a BIG week – down to only 1 minute of recovery walking. You're ready for it!
Wondering about weight loss? Read my suggestions.
Listen to your body and pay attention to small aches and pains
Most aches will disappear after a few days as your body gets stronger and adapts. If anything persists, we may need to slow your progression.
Technique
Keep your body upright and relaxed, maintaining a comfortable and natural stride length
Your runs should be a comfortable shuffle pace where you land on your mid-foot
Nice little steps, short arm swing, very little knee lift
Save the strong heel-toe action for your walk recovery
Quick Tips
Try varying your terrain and find some grass or trails to run on instead of pavement
Keep tracking your training and doing proper warm-ups/cool-downs to prevent injury and help minimize aches and pains.
Training Schedule
Week 5
Total time: 37 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 1 minute. Walk 1 minute.
Run 2 minutes. Walk 1 minute.
Run 3 minutes. Walk 1 minute.
Run 3 minutes. Walk 1 minute.
Run 2 minutes. Walk 1 minute.
Run 1 minute.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
Total time: 40 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 1 minute. Walk 1 minute.
Do this 10 times.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
Total time: 38 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 2 minutes. Walk 1 minute.
Do this 6 times.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
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I know you'll be feeling more like a runner than a walker this week. When you're done all 3 sessions, you'll be ready for Week 6!
Smiles and have a great week!
Coach Lynn
