BRANDON WEI'S TRAINING PAGE

Happy Running,

Coach Patrick Hammond

Welcome to your training page, ​Brandon​. 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.

  • SHORT TERM GOAL.  Focus on building mileage and forming a training routine
  • LONG TERM GOAL. Run sub 4 hours at the Berlin Marathon

ANNOUNCEMENTS

WORKOUTS WEEK OF 9/03 - 9/09

  • Dynamic stretches
  • 6 miles on hills
  • 7 x 12 sec strides
  • Stretch

  • Stretch
  • Boot camp class (suggest to skip this and run 4 miles easy)
  • Stretch

  • Rest day
  • Stretch, roll, ice, hyrdate, compress as needed

  • Dynamic stretches

  • 5 miles easy

  • Stretch

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Dynamic stretches
  • 5 miles easy
  • 7 x 12 sec strides
  • Stretch

  • Dynamic stretches
  • 5th Avenue Mile!
    Run your socks off.
    Cool down 3 miles after
  • Stretch

  • Swim Day
    • 50 meter warm up
    • Swim 500m easy
    • 100 meter cool down

  • 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.
  • RECOVERY & MAINTENANCEAs 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

SATURDAY

SUNDAY

WORKOUTS WEEK OF 9/10 - 9/16

  • Recovery day: stretch, roll, massage, hydrate, compress as needed

  • Recovery day: stretch, roll, ice, hydrate, compress as needed

  • Dynamic stretches
  • 4 miles easy
  • 8 x 12 sec strides
  • Stretch

  • Dynamic stretches

  • Run 3 miles easy

  • Stretch

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Dynamic stretches
  • 4 miles easy 
  • 7 x 12 sec strides
  • Stretch

  • Dynamic stretches
  • Berlin Marathon!
  • Good luck and remember to stay positive.
  • 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.
  • RECOVERY & MAINTENANCEAs 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

SATURDAY

SUNDAY

  • Travel

IN OTHER NEWS

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