​​​​​​​​​​​​​Workouts for the week of 11-12-2018 (19 weeks to go...)                 

Monday – Easy Run (3 miles) followed by 6 x 20 second strides
Tuesday – H.I.I.T. Workout of the Week – ‘Long’ Speed Work – “4 Minute Meltdown” – (2 mile warm-up, DYNAMIC STRETCHING, 4 strides) Run 4 minutes, 3 minutes, 2 minutes, and 1 minute (all faster than 5k pace) with a slow 1 minute recovery jog between each interval (advanced runners complete 2 Sets), 1 mile cool down)

Wednesday – Rest or Cross-Train
Thursday – TEMPO Run (non-stop, continuous effort: 1 mile warm-up, 2 miles at a quicker pace (~15 sec. slower than goal race pace for now), 1 mile cool down) followed by 6 x 20 second strides
Friday – Easy Run (3 miles) or Cross-Train
Saturday – Easy Long Run (6 miles at an EASY pace)
Sunday – REST (if you need it)

Estimated Weekly Mileage: 17-20+ Miles

NOTES:

In addition to our Tuesday workout, this week includes our first "Tempo" run of the season. A tempo run is a continuous run with a buildup in the middle to near race pace. Tempo runs are scheduled on Thursday's during back to back weeks of each four week training block (Not during a "Down Week" or the week of a "Time-Trial"; refer to the Training Plan for more details). The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. You can do tempo runs almost anywhere: on the road, on trails or even on a track.

Running the proper PACE should be a critical aspect of your training. Run your easy runs slower AND your faster runs faster. The majority of novice runners either run just one pace all the time or they tend to go too fast too often without allowing their legs to recover. In addition, Negative Splits and/or Even Splits are the absolute best way to run most easy runs, long runs...AND RACES. Practice makes perfect though!

TIPS

RUNNING SHOES

The absolute most important piece of gear is your running shoes. If you don’t have a quality pair of shoes, all the other gear won’t make a bit of difference. A good pair of shoes can mean the difference between finishing and not finishing a race. Improper shoes can cause shin splints, knee and foot injuries, over-exertion of certain muscles, hip problems, arch pain, and many more training-related injuries or inconveniences. It is STRONGLY RECOMMENDED that you go to your local running store and consult a running specialist to get you fitted with an appropriate pair of shoes. If you can afford it, it’s also a good idea to have two pairs of shoes to give each pair a break between training runs, and also allow each pair adequate time to dry out from sweat and water.

CHECK YOUR EMAIL FOR ADDITIONAL TIPS AND/OR VIDEOS

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