BILLY SHEA'S TRAINING PAGE

Happy Running,

Coach Patrick Hammond

Welcome to your training page, Billy​. This webpage is where I will post your workouts as well as helpful materials to read, videos to watch, important announcements, and more! I will update the page every Saturday by 8:00 p.m. Please bookmark it for future reference. Also, feel free to ask training-related questions and share links of resources you have found useful for your training in the comment box below. You can, of course, always reach out to me directly via email or text.

  • YOUR CURRENT TRAINING GOAL. Your first training goal is to safely push your limits to achieve your optimal performance level. Be prepared to work hard, but also listen to your muscles and keep me updated.

ANNOUNCEMENTS

WORKOUTS WEEK OF 7/14 - 7/20

  • Dynamic stretches
  • Run 40 mins relaxed
  • 8x20 sec strides
  • Stretch

  • Dynamic stretches
  • 50 mins easy
  • Stretch

  • Dynamic stretches
  • Run 50 minutes easy
  • 7x20 second strides. Rest 10 seconds
  • Stretch

  • Dynamic stretches
  • Long Run 1hr 15 minutes at easy pace
  • Stretch

  • Rest day!
  • Foam roll, ice, heat, massage, stretch as needed.

THURSDAY

WEDNESDAY

SUNDAY

MONDAY

TUESDAY

  • Dynamic stretches
  • Warm up 20 minutes
  • USATF World Champs 5k! Do America proud!
  • Stretch

  • FOCUS on staying positive when thinking about your upcoming races. Create a mantra that you can use to motivate you to the finish line.
  • DYNAMIC STRETCHES. You should get into the habit of doing these before every run. Here's an example of the kinds of stretches.
  • 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

  • Dynamic stretches
  • Run 30 mins easy shakeout
  • 7x20 second strides
  • Stretch

FRIDAY

SATURDAY

WORKOUTS WEEK OF 7/21 - 7/27

  • Dynamic stretches 
  • Run 50 minutes easy
  • 7x15 sec strides
  • Stretch

  • Rest day!
  • Foam roll, ice, heat, massage, stretch as needed.

  • Rest day! 
  • Foam roll, ice, heat, massage, stretch as needed.

  • Rest day! 
  • Foam roll, ice, heat, massage, stretch as needed.

  • Dynamic Stretches
  • Run 40 minutes easy
  • Stretch

THURSDAY

WEDNESDAY

SUNDAY

MONDAY

TUESDAY

  • Dynamic stretches
  • Warm up 15 mins
  • Run 2x15 at steady pace. Slower than tempo. Easy 5 minute jog between.
  • Cool down 15 minutes
  • Stretch

  • FOCUS on staying positive when thinking about your upcoming races. Create a mantra that you can use to motivate you to the finish line.
  • DYNAMIC STRETCHES. You should get into the habit of doing these before every run. Here's an example of the kinds of stretches.
  • 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

  • Dynamic stretches 
  • Run 60 min easy
  • 7x20 sec strides
  • Stretch

FRIDAY

SATURDAY

IN OTHER NEWS

© 2020 Educated Running, L.L.C. All Rights Reserved

IN OTHER NEWS