BETA GROUP TRAINING CHALLENGE

  • RACE DAY PREP. In your final training video, coaches Jose Miranda and Patrick Hammond cover some race day tips to help you be prepared for your big race day. For some of you, that day already came! Congratulations to the athletes below who participated in the Brooklyn Half Marathon. Extra cheers to all the runners who ran personal records despite the rain!
    • M. Cardenas - 2:15:52 (*PR*)
    • C. D'Aiello - 1:49:01 (*PR*)
    • E. DiBella - 2:19:54
    • D. Goldberg - 2:00:01
    • M. Hopper - 1:48:06
    • A. Hyland - 1:40:11 (*PR*)
    • G. Miller - 2:16:45
    • A. Smith - 2:28:30 (*PR*)

  • WE WANT YOUR QUESTIONS! Email us questions about your training at hello@educatedrunning.com, we'd love to include them in our upcoming videos!

ANNOUNCEMENTS

WORKOUTS WEEK OF 5/21 - 5/27

  • REST
  • Recovery & maintenance

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • RACE DAY! Good luck to all who are racing a half marathon today. Send us a post-race photo or tag us on social media using #edurunning!
  • Optional 3 mile run for all who are not racing.

  • RECOVERY & MAINTENANCE. As you build on 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

  • RACE DAY! Good luck to all who are racing a half marathon today. Send us a post-race photo or tag us on social media using #edurunning!
  • Recovery & maintenance


SATURDAY

SUNDAY

WORKOUTS WEEK OF 4/30 - 5/06

  • Dynamic stretches
  • A, B & C: 5 miles at EASY pace
  • 9 x 10 sec strides

  • Cross training day
    • Do an activity besides running, for example, swimming, biking, yoga, or lifting weights.
  • Stretch routine from week 3 video
  • Take the day off if necessary (listen to your body)

  • Dynamic stretches
  • A, B & C10-12 x 400 meters slightly faster than TEMPO pace; Don't run the 400s too fast. It is the incomplete rest that should make this workout difficult, not pace. 
  • Stretch

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Dynamic stretches
  • 10 min warm up jog

  • A & B: 3 x 8 min at TEMPO pace; 7 min jog after each effort
  • C: 5 x 4 min at TEMPO pace; 4 min jog/walk after each effort
  • 5 x 10 sec strides
  • Stretch routine from week 3 video

  • Dynamic stretches
  • A & B: 10 miles at EASY pace
  • C: 10 miles at EASY pace, alternating between 20 min of running and 1:30 of walking
  • Stretch routine from week 3 video

  • TEMPO pace is meant to be a steady and hard pace that you can maintain for up to 15 minutes. This is not "all out," but it should feel challenging. Check out our archive for a video on how to do tempo runs.
  • STRIDES. Strides are a great way to cultivate speed without tiring your legs in the way that a speed workout would. When doing strides, you want to run at a faster pace than usual, but you don't want to sprint. For an example, watch this video on "How to Run Strides."
  • RECOVERY & MAINTENANCE. As you build on 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

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