ALBERT WU'S TRAINING PAGE

educated running van cortlandt park

Happy Running,

Coach Patrick Hammond

Welcome to your training page, ​Albert​. This webpage is where I will update workouts and post links to materials you should read, videos you should watch, etc., as well as important announcements. You can comment below if you create a Disqus account. Feel free to ask training-related questions, offer feedback on how your run went, and share links of resources you have found useful for your training. You should also, always, reach out to me directly via email or text.

  • YOUR CURRENT TRAINING GOAL. Build mileage and endurance in preparation for NYC marathon.

ANNOUNCEMENTS

WORKOUTS WEEK OF 8/12 - 8/18

  • Weight training day (enter this workout in your training log). Do light reps today.
  • Stretch

  • Weight training day (enter workout in your training log) or
  • Squash day
  • Stretch

  • Dynamic stretches
  • 5 miles easy
  • 5 x 10 sec strides
  • Stretch

  • Weight training day (enter this workout in your training log)

  • Dynamic stretches
  • 4 miles easy
  • 7 x 10 sec strides
  • Stretch 

THURSDAY

WEDNESDAY

SUNDAY

MONDAY

TUESDAY

  • Dynamic stretches
  • 6 miles easy
  • Stretch

  • EASY pace this week won't have a specific pace (go by feel). As a marker, you should be able to hold a conversation with someone throughout the whole run.
  • DYNAMIC STRETCHES are key to long-term, healthy running. You should get into the habit of doing them regularly.  Here's an example of the kinds of exercises you can do.
  • STRIDES - the goal of these are to introduce your muscles to speed as well as getting used to running faster when tired. Run these after your workout at a pace just slower than than a sprint making sure to focus on good form.
  • RECOVERY & MAINTENANCE - as you build your mileage and intensity it is important to provide your muscles the help they need to recover. That way you are able to take on added stress each week. This may include, stretching, rolling, icing, massaging, hydrating, and eating and sleeping well.

WEEKLY TRAINING NOTES

  • Dynamic Stretches 
  • Active recovery day
  • Stretch, ice, roll, and/or massage as needed 

FRIDAY

SATURDAY

WORKOUTS WEEK OF 8/19 - 8/25

  • Weight training day (enter this workout in your training log)
  • Stretch

  • Weight training (enter this workout in your training log) or
  • Squash day

  • Stretch

  • Dynamic stretches
  • 4 miles easy
  • 7 x 10 sec strides
  • Weight training (enter this workout in your log)
  • Stretch

  • Weight training day (enter this workout in your training log)

  • Dynamic stretches
  • 4 miles easy with 30 sec pick-ups every 2 min
  • 5 x 10 sec strides
  • Stretch

THURSDAY

WEDNESDAY

SUNDAY

MONDAY

TUESDAY

  • Dynamic stretches
  • 7 miles easy
  • Stretch

  • EASY pace this week won't have a specific pace (go by feel). As a marker, you should be able to hold a conversation with someone throughout the whole run.
  • DYNAMIC STRETCHES are key to long-term, healthy running. You should get into the habit of doing them regularly.  Here's an example of the kinds of exercises you can do.
  • STRIDES - the goal of these are to introduce your muscles to speed as well as getting used to running faster when tired. Run these after your workout at a pace just slower than than a sprint making sure to focus on good form.
  • RECOVERY & MAINTENANCE - as you build your mileage and intensity it is important to provide your muscles the help they need to recover. That way you are able to take on added stress each week. This may include, stretching, rolling, icing, massaging, hydrating, and eating and sleeping well.

WEEKLY TRAINING NOTES

  • Active recovery day
  • Stretch, ice, roll, and/or massage as needed 

FRIDAY

SATURDAY

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