Learn 2 Run: Week 9

Run: 3:00-4:00
Walk: 1:00

Week 9, you are almost there.  If you have a tough time with this weeks workout, just repeat it next week.  Your fitness levels should be really noticeable now compared to weeks 1 through 4.

Look back at the training program and review the tips for running form.  Look back at yourself and see the changes that are happening to your body and your self esteem.

You may have lost a few pounds, you may not have, but you should have noticed that things are little looser.  Remember that muscle weighs more than fat, and muscle burns more calories at rest than fat does.

Think about this journey you’ve been on.  Running is one of the few things you have to do by yourself.  Only you can travel the distance from the start to finish line.  Yes, you can have the support of your friends, family and running partners, but on race day, it’s all about you and your readiness.

Running is just a reflection of life.  If you have the will, a plan and the time, you can accomplish almost anything.  As we near the end of this journey, take some time to see what you have accomplished and celebrate.

L2R Week 9 Workout

  • Warm Up: 3-5 minutes of brisk walking.
  • Interval Training: 30-40 minutes
    • Run: 3:00-4:00
    • Walk: 1:00
    • Do exactly the interval times listed, slow down if you have to.
    • Spend some time to reflect on the changes you’ve made during this training.
  • Cool Down: 3-5 minutes of brisk walking.
  • Stretch: 2 minutes

Learn 2 Run: Basics
Learn 2 Run: Week 1
Learn 2 Run: Week 2
Learn 2 Run: Week 3
Learn 2 Run: Week 4
Learn 2 Run: Week 5
Learn 2 Run: Week 6
Learn 2 Run: Week 7
Learn 2 Run: Week 8
Learn 2 Run: Week 9
Learn 2 Run: Week 10