DANIEL RAGGIO'S TRAINING PAGE

Happy Running,

Coach Andrew Hutchinson

Welcome to your training page, Daniel. This webpage is where I will post your workouts as well as helpful materials to read, videos to watch, important announcements, and more! 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.

  • Next Race TBD.

ANNOUNCEMENTS

WORKOUTS WEEK OF 6/22 - 6/28

  • 30 min very easy run feeling good just to loosen up muscles.  

  • 45 min steady state run with variable terrain. Can be done on hills or trail.

  • Rest and core.

  • Hill Repeats. Find hardest hill you can find, do it 8 reps with hard effort and good form. 90 degree arms, high leg lift, driving / lactate / pain.
  • 50 min threshold run, around 6 min/mile (maybe a bit faster, maybe a bit slower depending on feel).

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

  • Half Marathon Goal! Think consistency with all we do!
  • EASY PACE. 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. Here are some exercises you can do.
  • SOME ELEMENTS HERE may be negotiable depending on feel/progress these coming days. And weather!

  • Fartlek for 45 min. with 2:00 “on” 1:00 “off” 15 times.

  • 400 meter repeats at 75 sec. Do at least 10 with full recovery in-between each.

SATURDAY

SUNDAY

WEEKLY TRAINING NOTES

WORKOUTS WEEK OF 6/29 - 7/05

  • 30 min in morning, 30 min at night. Feeling fast. 

  • 45 min cutdown, very slow at start, build up to 6:30 min pace.

  • 45 min recovery run nice and easy.

  • 90 min even-paced run, just finishing strong for time on feet.

  • Full rest day.

MONDAY

TUESDAY

THURSDAY

WEDNESDAY

FRIDAY

  • 5K time trial at race pace to mimic the 4th of july 5K, flat and fast.

  • Half Marathon Goal! Think consistency with all we do!
  • EASY PACE 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. Here are some exercises you can do.

  • ---

SATURDAY

SUNDAY

WEEKLY TRAINING NOTES

  • ---

IN OTHER NEWS

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

IN OTHER NEWS