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 5/14 - 5/20

  • Dynamic stretches
  • Run 20 minutes easy
  • 7 x 12 sec strides
  • Stretch

  • Dynamic stretcches
  • AHA 5K. Good luck! Let's run this smart and shoot for a great personal time.

  • Dynamic stretches
  • Run 35 min at easy pace.
  • 7 x 12 sec strides
  • Stretch

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

  • NYU Class

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Dynamic stretches
  • Run 8 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 5/21 - 5/27

  • Dynamic stretches
  • Run 55minutes easy
  • 8 x 12 sec strides
  • Stretch

  • Practice Imagery 2-3 times throughout day for 5 minutes. Practice your energy room exercise.

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

  • Dynamic stretches
  • 10 min warm up run
  • Run 3x7 minute at 9:45 pace.  Jog 5 min between efforts. 
  • 5 min cool down walk
  • Stretch

  • NYU class

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Yoga day

  • Dynamic stretches
  • Run 9 miles relaxed.
  • 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

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