​​​​​​​​​​​​​​​Workouts for the Week of 11-18-2019          

Monday – Easy Run (3 miles) followed by 6x 20 second strides
Tuesday – H.I.I.T. Workout of the Week – ‘Short’ Speed Work – “5-5-5” – (2 mile warm-up, DYNAMIC STRETCHING (see below), 5 x's 30 seconds, 5 x's 60 seconds, then 5 x's 30 seconds. Max 1 minute rest in between intervals, 1-2 mile cool down. Advanced runners complete an “8-8-8” (8x's 30secs, 8x's 60secs, 8x's 30secs)

Wednesday – Rest or Cross-Train 
Thursday – Medium Run (4 miles) followed by 6 x 20 second strides
Friday – Easy Run (3 miles) or Cross-Train
Saturday – Medium Long Run (6 miles at a comfortable pace)
Sunday – Rest

Estimated Weekly Mileage: 17-20+ Miles​

NOTES:

Here we go! We have officially begun our 20 week countdown to B2V 2020! Regardless of your current fitness level, we have plenty of time to gradually progress and reach our goals safely and without injury. Just like in previous years, my personal goal is to give you the knowledge and the tools needed to make that happen. It will be up to each of you to determine your own level of CONSISTENCY and DEDICATION. Hopefully though, we share the same aspirations of defending our Championship Title and earning another Top Podium spot!

GET EXCITED CSUPD RUNNING TEAM #38!!!​

TIPS

Warming Up before a workout or race:  Stretching is important, but never stretch cold muscles. Before you begin any stretching or warm-up routine, it is imperative that you run at least 1-2 miles to warm-up your muscles before a hard effort (i.e. H.I.I.T. workouts, Time-Trials, 5K/10K races). 

Maybe you've heard that stretching before a run is a big mistake. Indeed, studies show that static stretching—holding a muscle in an elongated, fixed position for 30 seconds or more—could hurt performance if done before a workout (save it for after your run). However, DYNAMIC STRETCHING uses controlled leg movements to improve range of motion and loosens up muscles. It also increases heart rate, body temperature, and blood flow to help you run more efficiently.​

CHECK YOUR EMAIL FOR ADDITIONAL TIPS AND/OR VIDEOS​​