Hey Reader,

…and just like that, we are halfway done with the challenge and ⅓ done with the None to Run plan if that's the plan you're using. (How’s that for some math?)

What you can expect in week 4 on the None to Run plan:

Week 4 ramps to a 90-second run. You will still have a gentle 2-minute walk between runs; use these walks to recover.

In case you missed it

​Week 3's email, in case you missed it.

This Week's Recommended Reading:

​THE IMPORTANCE OF REST DAYS FOR RUNNERS​

​RUNNER'S BODY MAINTENANCE: USE YOUR TOOLS​

​WHY BEGINNERS SHOULD RUN FOR TIME INSTEAD OF DISTANCE​

Tip from Coach Mark:

Make sure you give yourself a few minutes to pick out a motivating playlist or think about your route (I recommend starting with a flat route if possible).

Enjoy Week 4!

Coach Mark

“It doesn’t matter how fast or how far you’re going. If you’re putting on your shoes and going out for a run, you are a runner; you are in that club.”

— Kara Goucher, Olympic long-distance runner

❓ QUESTION OF THE WEEK

When is it advisable and not advisable to run on consecutive days of the week as a newish runner? I've almost progressed to the 10k plan, and sometimes I'd like to do a bit of a slow/easy run before my strength training.

Coach Mark:

Congrats on your progress! Moving towards the 10K plan shows that you've been consistent....a huge win.

If you are currently working through the 5 KM plan, you have certainly built up some mileage in those legs.

I am not sure if you have looked at the 10K plan yet, but it already introduces back-to-back running days.

You can certainly experiment now with running back-to-back....a slow/easy day before your strength training session sounds totally reasonable.

Take note of how you feel, and ease back if you notice any tightness or "niggles" come up.

Good luck!

THIS WEEK'S GIVEAWAY

This week, we're giving away a $50 USD gift card from Running Warehouse.

Simply answer the anonymous question below (you'll then be directed to a page asking for your email address) to enter!

Cheers,

Mark

P.S. Remember, you can get 20% off clothing and socks, and 10% off nutrition, hats, and clearance running shoes from Running Warehouse. Use code NONETORUN at checkout.

​NONE TO RUN​
Mark Kennedy, Founder of None to Run
​mark@nonetorun.com​

​​​​​