Going Beyond
the Frame
Learn to Run
Week 8
Magical "10-and-1s"
"The most important thing is to love your sport. Never do it to please
someone else – it has to be yours."
Peggy Fleming, Olympic Gold Medalist in figure skating
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
You've made it to Magical 10-and-1s. Woo hoooo!
You're really running now! Avid runners run MARATHONS using 10-and-1s.
Life is good when you take steps to better health and enjoy success – no doubt you're feeling better all around: body, mind and soul.
Technique
Stay with your own comfortable rhythm and easy talking pace
Use your walk period to relax, stretch out your stride and increase your range of motion
Be confident, strong and relaxed
Quick Tips
The amount you're running is now close to 30 minutes in total
This is enough volume to physically and mentally prepare you for the 5K distance – or more!
If you are feeling persistent discomforts above a 3 or 4/10, please review my coaching advice from Week 7.
Training Schedule
Week 8
Total time: 48 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 1 minute. Walk 1 minute.
Run 3 minutes. Walk 1 minute.
Run 5 minutes. Walk 1 minute.
Run 10 minutes. Walk 1 minute.
Run 3 minutes. Walk 1 minute.
Run 1 minute.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
Total time: 45 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 4 minutes. Walk 1 minute.
Do this 5 times.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
Total time: 50 minutes
Warm-up:
Walk slow and easy for 10 minutes.
Include dynamic stretches.
Work-out:
Run 5 minutes. Walk 1 minute.
Do this 5 times.
Cool-down:
Walk slow and easy for 10 minutes.
Finish with static stretches.
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Be proud of yourself – this is a milestone week! I hope you're feeling great.
Smiles and have a great week
Coach Lynn
