TRAINING PLANS Lynn Kanuka – Olympic Medallist, coach and mentor.
10 Weeks to a 10K BY LYNN KANUKA – Olympic bronze medallist, Canadian middle distance record holder, coach, mentor and mom to four children, in White Rock, B.C. LYNNK ANUK A
LYNN.K ANUK A
IS THIS YOU? • You have never run before and you’d like to try • You used to run but haven’t run in three months or longer • You tried to run once but it was too hard • You’ve been injured and want to be healthy and run again but need some guidance
n this program you’ll alternate walking time with running time and comfortably progress to magical “10-and-ones” in 10 weeks: that’s 10 minutes of running alternating with one minute of walking... and you’ll be able to complete 5K-10K easy-peasy! Choose your three days but ensure you don’t run two days in a row. Day 1. Tough Day – always the most challenging day of the week with increases in run time and volume. Day 2. Easy Day – always the easiest day of the week so that you recover from Day 1 and build confidence in yourself. Day 3. Moderate Day – has a workload in between Day 1 and 2. Building further confidence in yourself and understanding the pattern.
30 The Running Issue 2021
COACHING TIPS • Be patient. Most people tend to do too much too fast too soon. • Stick to the schedule — one week at a time – three times per week. No more and no less. • Make sure you have good supportive shoes when you start the program. • Stay at an easy talking pace. • Do a dynamic warm-up to get the circulation going. • Include static stretches afterwards in your cool down. • Arms establish your rhythm. Hold your body tall, shoulders square and relaxed, arms bent at about 90 degrees, and elbows tight to your sides with a relaxed little swing of the arms, forward and back. Careful not to cross the midline of the body. • Technique. Most people overstride. Think “light on your feet.” Feet landing on your midfoot under your base of support, and very little knee lift. Keep your knees soft with a slight bend as you land. Think of a boxer as he dances in the ring with quick little steps. • Take a big breath in every so often. Then exhale fully and completely. • Keep a logbook and record your successes. • Take a break from the pavement or asphalt. • Pay attention to any aches or discomfort. If you feel discomfort then scale back. • Invite a friend or canine creature to follow the program with you.
A progressive, achievable training plan for a beginner or returning runner