ALlCIA MIOLI'S TRAINING PAGE

Happy Running,

Coach Patrick Hammond

Welcome to your training page, ​Alicia​. 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 FIRST TRAINING GOAL. Gradually rebuild your mileage to prepare for the NYC Marathon.

ANNOUNCEMENTS

WORKOUTS WEEK OF 6/25 - 7/01

  • Dynamic stretches
  • 55 min easy
  • 8 x 12 sec strides
  • Stretch

  • Practice Imagery 2-3 times throughout day for 5 minutes. Imagine yourself running strong and confidently during the NYC marathon. Focus on miles 10-16 of the race.

  • Rest and recovery day
  • Foam roll, compression, ice, stretch, massage, etc. as needed

  • Dynamic stretches
  • 10 min warm up run
  • 3x10 min at 9:40 min per mile pace; Jog 10 min between efforts
  • 5 min cool down walk
  • Stretch

  • NYU class

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Yoga

  • Dynamic stretches
  • 11 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.
  • CORE EXERCISES are key to long-term, healthy running. We are going to start them early on in our training, and they will be a regular part of our training 
  • 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.

WEEKLY TRAINING NOTES

SATURDAY

SUNDAY

WORKOUTS WEEK OF 7/02 - 7/08

  • Dynamic stretches
  • 60 min easy
  • 8 x 12 sec strides
  • Stretch

  • Practice Imagery 2-3 times throughout day for 5 minutes. Imagine yourself running your goal pace for the NYC marathon for the first 6 miles of the race.

  • Dynamic stretches
  • 10 min warm up jog
  • 2 x 15 min at 9:45 min per mile pace; Jog 15 min between intervals
  • 10 min cool down walk
  • Stretch

  • Rest and recovery day
  • Foam roll, compression, ice, stretch, massage, etc. as needed

  • NYU class

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Dynamic stretches
  • 12 miles easy; pack gels with you on your run to practice your nutrition plan
  • 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.
  • CORE EXERCISES are key to long-term, healthy running. We are going to start them early on in our training, and they will be a regular part of our training.
  • 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

  • Yoga

SATURDAY

SUNDAY

IN OTHER NEWS

THINGS YOU MIGHT READ

  • 7 min of warm up drills
  • 20-25 min run EASY pace
  • 7 min of cool down stretches
  • 4 x 20 sec strides

© 2020 Educated Running, L.L.C. All Rights Reserved

IN OTHER NEWS