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 milege to prepare for the NYC Marathon.

ANNOUNCEMENTS

WORKOUTS WEEK OF 1/21 - 1/27

  • Dynamic stretches
  • Run 25 minutes easy
  • Stretch

  • Practice imagery 2-3 times throughout day for 5 min at a time. Visualize yourself running with confidence during the middle miles of a race of your choice.
  • Complete 3 sets of 20 sec efforts w/20 sec rest of the following exercises:
    • Scissor kick, front plank, super hero, crunches, cat stretch, side planks
    • End with 3 sets of 8 pushups

  • Dynamic stretches
  • Run 25 minutes easy
  • Stretch

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

  • NYU Class

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

SUNDAY

  • Dynamic stretches
  • Run 20 minutes easy
  • 8 x 10 sec strides
  • 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 day

FRIDAY

SATURDAY

WORKOUTS WEEK OF 1/28 - 2/03

  • Practice imagery 2-3 times throughout day for 5 min at a time. Think of a trigger word or phrase that you can use to fight fatigue and doubt. Repeat the phrase out loud to boost your confidence.
  • Complete 3 sets of 20 sec efforts w/20 sec rest of the following exercises:
    • Scissor kick, front plank, super hero, crunches, cat stretch, side planks
    • End with 3 sets of 8 pushups
  • Stretch

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

  • Dynamic stretches
  • Run 25 minutes easy
  • 8 x 10 sec strides
  • Stretch

  • NYU Class

  • Dynamic stretches
  • Run 30 minutes easy
  • Stretch


THURSDAY

WEDNESDAY

TUESDAY

MONDAY

SUNDAY

  • Yoga day

  • Dynamic stretches
  • Run 35 minutes 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. 

WEEKLY TRAINING NOTES

FRIDAY

SATURDAY

  • Traveling this holiday season? Instead of letting your training cycle be totally interrupted, follow these tips for training through the holidays without missing a step.
  • Check out these holiday gifts for runners.

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

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