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 3/19 - 3/25

  • Dynamic stretches
  • Run 40 minutes easy
  • 7 x 12 sec strides
  • Stretch

  • Practice imagery 2-3 times throughout day for 5 min at a time. Think of and repeat a word or phrase that will motivate you when a race starts to get tough.

  • Dynamic stretches
  • Run 45 minutes alternating between 1 min at 9:55 min per mile and 3 min easy
  • 10 min cool down run
  • Stretch

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

  • NYU Class

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Dynamic stretches
  • Run 55 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.
  • 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

SATURDAY

SUNDAY

WORKOUTS WEEK OF 3/26 - 4/01

  • Dynamic stretches
  • Run 45 minutes easy
  • 8 x 12 sec strides
  • Stretch

  • Practice Imagery 2-3 times throughout day for 5 minutes. Visualize yourself going to a very calm and fully relaxing place. This will become helpful in pre race preparations.

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

  • Dynamic stretches
  • Run 45 min easy with 30 sec pick-ups every 1:15
  • 5 min cool down walk
  • Stretch

  • NYU class

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Yoga day

  • Dynamic stretches
  • Run 60 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

SATURDAY

SUNDAY

  • Check out this powerful piece by one of the best running writers out there, Brad Stulberg -- "When a Stress Expert Battles Mental Illness."
  • You probably know the old saying, “a penny saved is a penny earned.” Well, thinking about your training in this way can be enormously helpful. Check out Coach Herbert Plummer's "Smart Spending for Runners" to learn how.

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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