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 4/16 - 4/22

  • Dynamic stretches
  • Run 50 minutes easy
  • 7 x 12 sec strides
  • Stretch

  • Practice imagery 2-3 times throughout day for 5 min at a time. Imagine yourself running running strong up a hill and holding your pace. Think of a familiar hill or even a bridge from the NYC marathon course.

  • Dynamic stretches
  • Run 60 minutes alternating between 5 min at 9:55 min per mile and 4 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 7 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.
  • 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 4/23 - 4/29

  • Dynamic stretches
  • Run 50 minutes easy
  • 8 x 12 sec strides
  • Stretch

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

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

  • Dynamic stretches
  • Run 60 min alternating between 3 min at 9:50 min per mile and 4 min easy
  • 5 min cool down walk
  • Stretch

  • NYU class

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Yoga day

  • Dynamic stretches
  • Cherry Blossom 5K
  • Stretch
  • Send us a post-race photo!

  • 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

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

© 2019 Educated Running, L.L.C. All Rights Reserved