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 11/12 - 11/18

  • 30 min easy bike ride
  • Stretch

  • Practice Imagery 2-3 times throughout the day for 5 min: Imagine yourself running relaxed on a familiar route.

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

  • 30 min bike ride
  • Stretch

  • Easy NYU class

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Rest

  • Dynamic stretches
  • 15 min wasy run
  • 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

WORKOUTS WEEK OF 11/19 - 11/25

  • Dynamic stretches
  • 20 min easy run
  • Stretch
  • Switch this workout to Thurs if you decide to do an NYU class instead.

  • Practice Imagery 2-3 times throughout day for 5 minutes. Imagine yourself running relaxed on a familiar route.

  • 40 min bike ride

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

  • Easy NYU class

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Dynamic stretches
  • 20 min easy run

  • 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

  • Yoga or rest

SATURDAY

SUNDAY

IN OTHER NEWS

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