Oasis Zoo Run Week 7 & 8

What happened to me last week?  I must have fallen off the earth!


Summer is always really busy between carting kids to day camp, work, swimming, and enjoying the hot summer days and nights. 


Please accept my apologies for my tardiness and have a peek at our run schedule.  If you have fallen behind in some of your runs, don't worry, there is time to catch up.


I hope that you are enjoying this 'alone' time and that you have find the joy of running.


Week 7 Run Schedule


Session 1 (54 min)


Warm Up: Walk slow & easy 5 min
Run 10 mins Walk 1 min. Repeat 4 times
Cool Down: Walk slow & easy 5 min


Session 2 (40 min)


Warm Up: Walk slow & easy 5 min
Run 4mins Walk 1 min. Repeat 6 times
Cool Down: Walk slow & easy 5 min


Session 3 (52 min)


Warm Up: Walk slow & easy 5 min
Run 5 mins Walk 1 min. Repeat 7 times
Cool Down: Walk slow & easy 5 min


Week 8 Run Schedule
(Easy Recovery Week)

Session 1 (54 min)

Warm up: Walk slow & easy 5 min
Run 10 min Walk 1 min. Repeat 4 times
Cool Down: Walk slow & easy 5 min


Session 2 (38 min)
Warm up: Walk slow & easy 5 min
Run 3 min Walk 1 min. Repeat 7 times
Cool Down: Walk slow & easy 5 min

Session 3 (46 min)

Warm up: Walk slow & easy 5 min
Run 5 min Walk 1 min. Repeat 6 times
Cool Down: Walk slow & easy 5 min


At this point you should be able to cover a distance of 5km.  You are halfway there!  Keep it up :)

Coaching Tip:

Make sure you are keeping your shoulders relaxed.  To do this try pinching your thumb together with your middle finger, this takes the stress out of your upper body and places it on a small pressure point.

Oasis Zoo Run Week 6

Hot! Hot! Hot!
It certainly is summer here.  The sun has been shining and the humidity is intense.  Please, please, be smart as you continue to train for your 5k and 10k race.  Try running when it is cooler (early mornings or late evenings)  running in the middle of the afternoon with the humidex soaring is not safe.  If you can't run at any other time than during the day, then look for an indoor air conditioned track or hop on a treadmill if you own one!

For the rest of us, this may mean we have to rejig our schedules.  I am planning to get up earlier in the morning twice/week to get my runs in and have 1 night run.  Wish me luck!  I am not a morning person, but I am really starting to enjoy my runs.  My legs are feeling strong and the desire to quit and turn back during my run is becoming less of an issue.

Last week 6 of us made it out for a group run.  It was fantastic to see all of you and to have some company.  Except for the mosquitos who found me quite tasty upon our return, the night was a success!  I look forward to many more.

This week is our 6th week of training.  I hope by now you are also finding the runs to be less daunting!  Keep up the great work and I will see you this week for our next group run!

Week 6 Run Schedule

Session 1( 52 min)

Warm Up: Walk Slow & Easy 5 min
Run 5 min. Walk 1 min. Repeat 7 times
Cool Down: Walk Slow & Easy 5 min

Session 2( 38 min)

Warm Up: Walk Slow & Easy 5 min
Run 3 min. Walk 1 min. Repeat 7 times
Cool Down: Walk Slow & Easy 5 min

Session 3 ( 50 min)

Warm Up: Walk Slow & Easy 5 min
Run 3 min. Walk 1 min. Repeat 10 times
Cool Down: Walk Slow & Easy 5 min

Motherhood Inspiring Greatness!  Our first group run.We ran 5.03km in 35:11. Average pace 6.59/km. Awesome job!!

Oasis Zoo Run Week 5

What a gorgeous week of weather we have been experiencing.  The heat & humidity have lessened this past week and as a result, we are all enjoying the glorious summer weather.

Last week I was feeling under the weather so my run schedule was irratic, but I am back at it again this week.

I look forward to our first group run this week!

Week 5 Run Schedule

Session 1 (46min)

Warm Up: Walk slow & easy 5 min
Run 3 minutes.  Walk 1 minute. Repeat 9 times
Cool Down: Walk slow & easy 5 min

Session 2 (34 min)

Warm Up: Walk slow & easy 5 min
Run 2 minutes. Walk 1 minute. Repeat 8 times
Cool Down: Walk slow & easy 5 min

Session 3 (42 min)

Warm Up: Walk slow & easy 5 min
Run 3 minutes. Walk 1 minute. Repeat 8 times
Cool Down: Walk slow & easy 5 min

Running Tip:

Focus on keeping your body upright and relazed, maintaining a comfortable, natural stride.  Remember your arm action controls the pace.  Take nice little steps accompanied by a short arm swing, and very little knee lift.

Oasis Zoo Run- Week 4

Week 4- Easy week

How are you feeling? Hopefully, by now, if you have been getting out at least 3 times/week your legs will be feeling stronger and you will find that your runs are a little easier. By now you may be settling into your 'zone' and finding that your rythm and your pace are quite comfortable. We've come a long way since week 1 and you continue to build your strength and fitness level. Keep it up!

Session 1 (40 Min)

Warm Up: Walk slow & easy 5 min
Run 3 min, walk 2 min. Repeat 6 times
Cool Down: Walk slow & easy 5 min

Session 2 (30 Min)

Warm Up: Walk slow & easy 5 min
Run 2min, walk 2 min. Repeat 5 times
Cool Down: Walk slow & easy 5 min

Session 3 (40 min)
Warm Up: Walk slow & easy 5 min
Run 2min, walk 3 min. Repeat 6 times
Cool Down: Walk slow & easy 5 min

Don't forget to stay hydrated before & after your runs, this is especially important during hot weather.  If you can, try to run first thing in the morning or later in the evening when the temperatures are cooler.  Have fun!