ALlCIA MIOLI'S TRAINING PAGE

Happy Running,

Coach Patrick Hammond

Welcome to your training page, ​Alicia​. This webpage is where I will post your workouts as well as helpful materials to read, videos to watch, important announcements, and more! 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. 1) A gradual build in mileage in route to your next half marathon and PR. 2) Re[introduce your legs to more speed work.

ANNOUNCEMENTS

WORKOUTS WEEK OF 4/6-4/12/20

  • No NYU 

  • Dynamic Stretches

  • Yoga at home

  • Stretch



  • Dynamic stretches
  • Strength day: 3x10 straight arm raises with 5LB dumbells each hand, 3x15 bench press on physio ball. 3x10 standing leg extensions forward using 6-8LB ankle weights, repeat previous with side extensions. Rest 20 seconds between.
  • Stretch


  • Core day: 3x60 second plank, side plank, superhero.  3x55 second top leg circles,  side kicks, staggered leg. Rest 25 seconds between efforts.

  • Dynamic stretches
  • Strength day:  2x30 sec wall sits, backwards lunges for 45 seconds, rotating leg exercise 3x12 in and out(see email). 3x25 cruches on physio ball. Rest 20 seconds between.
  • Stretch

  • No NYU 
  • Core day: 3x20 crunches, 3x10 pushups, 3x15 walking lunges, 3x15 bicycles, and 3x60 second plank.
  • Stretch

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Yoga at home

  • EASY pace this week won't be a specific pace (go by feel). As a marker, you should be able to hold a conversation with someone throughout the whole run.
  • Focus on Form - keep proper form on runs as we rebuild mileage and move to quicker training runs. This will be key to avoiding injury.

  • 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, eating and sleeping well.

WEEKLY TRAINING NOTES

  • Dynamic Stretches
  • 3x15 sec bicycles, 60 sec side step with medium theraband both ways, 3x25 jump jacks, 15 burpees. Rest 10 seconds between exercises and 15 between sets 



SATURDAY

SUNDAY

WORKOUTS WEEK OF 9/23 - 9/29

  • NYU class
  • Stretch

  • Dynamic stretches 
  • Bike 15 miles easy
  • Stretch

  • Dynamic stretches 
  • Elliptical 50 mins in zone 2
  • Stretch 
  • Practice Imagery 2-3 times throughout day for 5 minutes. Imagine yourself running your best mile.

  • Dynamic stretches

  • Eliptical 65 mins easy. Increase to pickup pace for 30 seconds every 2 mins.
  • Stretch

  • Core day: 3x55 second plank, superhero, side plank. ​​3x45 Sidekicks, Staggered Leg, top leg circles. Rest 20 seconds between efforts. 

  • Stretch

  • ---

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Dynamic stretches
  • Bike 18 miles easy

  • ---

  • 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.
  • 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

SATURDAY

SUNDAY

WORKOUTS WEEK OF 9/30 - 10/06

  • NYU class

  • Dynamic stretches 
  • Elliptical 5 miles easy. Stay in Zone 2
  • 9x12 sec strides
  • Stretch

  • Dynamic stretches 
  • Elliptical 70 mins easy in zone 2
  • Stretch 
  • Rest and recovery day
  • Foam roll, massage, stretch, ice as needed 
  • Practice Imagery 2-3 times throughout day for 5 minutes. Visualize feeling calm and confident before a race.

  • Dynamic stretches

  • Warm up 5 mins

  • Bike 12 miles at a steady pace

  • Cool down 10 minute

  • Stretch

  • Core Day:

  • 3x55 second plank, superhero, side plank. 

    ​​3x45 Sidekicks, Staggered Leg, top leg circles. Rest 20 seconds between efforts. 

  • Stretch

  • ---

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Dynamic stretches
  • Bike 16 miles. Pick up to zone 4 for miles 5,9,13
  • Cool down 5 min walk
  • 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.
  • RACE DAY NUTRITION - bring water and nutrition with you on long runs to begin practicing for race day. It’s important to learn what you like and how often you need to fuel to avoid a mishap on race day.

  • 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

SATURDAY

SUNDAY

IN OTHER NEWS

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