Learn 2 Run: Week 8

Run: 2:25
Walk: 1:00

Week 8 and we are almost at the end of the program.  Stick with it, repeat last week if you are having problems completing the interval time. Even if you don’t feel it, you have become a runner.

We’ve covered most of the techniques involved in the physical aspect of running.  Yes, there are tweaks and changes that can be made but if you’ve been following the weekly focus tips then you’ll be fine.

This week I’ll give you want other runners I’ve coached in person call “Mark’s Mantra”.

A mantra is a phrase or repeated sound that you use to focus concentration during meditation.  It could also be described as a statement or slogan repeated frequently.

It’s simply all the tips, simplified down to a single breath that you use to remind you to follow good form.  I use it all the time during long runs.  If I see a policeman, or a volunteer or a funny looking tree or anything really out of the norm, I’ll repeat it to myself, sometimes out loud, sometimes in my head.  It works out to about once every 10-15 minutes, but it varies according to how tired I am, how long I’ve been out and how badly my form is falling apart.  When the going gets tough, I say my mantra.

Mark’s Mantra goes a little something like this:

  • Head up
  • Eyes on the horizon line
  • Head above shoulders
  • Shoulders above back
  • Back above hips
  • Relaxed jaw
  • Relaxed neck
  • Relaxed shoulders
  • Relaxed arms
  • Relaxed hands
  • Breathing from the belly button

That’s it. It reminds me to focus on all the things that help me run with good form.  I’ve even seen people around me during races straighten up and correct their form if they hear me say the mantra out loud.

But this is my mantra, it works for me.  Feel free to make up your own.

L2R Week 8 Workout

  • Warm Up: 3-5 minutes of brisk walking.
  • Interval Training: 30-40 minutes
    • Run: 2:25
    • Walk: 1:00
    • Do exactly the interval times listed, don’t do more because you feel good
    • If you have to slow down to hit the run interval time, slow down.
    • Work on your personal mantra.
  • 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