ISANG SMITH'S TRAINING PAGE

Happy Running,

Coach Jose Miranda

Welcome to your training page, ​Isang​. This webpage is where I will post your workouts as well as helpful materials to read, videos to watch, important announcements, and more! Be sure to complete a training log after each run as it will help me give you tailored feedback. You should also, always, reach out to me directly via email or text.

  • YOUR EARLY TRAINING GOALS. In these early weeks I'd like you to focus on two particular goals, which I outline below. Are there  an quantitative and/or qualitative goals that you'd like to focus on? Let me know and I'll add them to your page!
    1. Exercise every day: early on in any training cycle habit-formation is particularly important. The idea here is to form the habit of exercising every possible day. This way each day will count as a step in the direction of greater fitness. Keep in mind that running isn't the only form of 'exercise,' stretching and other forms of recovery (of course) also count as exercise and are just as important.
    2. Determine your 'easy' pace: in order to individualize your training, I will need to determine your 'floor,' or baseline fitness. Pay special attention to your pace during your runs. 'EASY' runs should feel effortless. If you are struggling to breath or become sore during your runs it is a sign that you should slow down. As a rule of thumb, you should be able to comfortably hold a conversation during your run.

ANNOUNCEMENTS

WORKOUTS WEEK OF 12/23 - 12/29

  • Strength program

  • Core program
  • Optional: cross-train for 20 min at a moderate effort (e.g. yoga)
  • OFF if needed for the holiday

  • 10 min pre-run drill routine
  • 18 min run at EASY pace
  • 10 min of post-run stretches

  • Strength program

  • 12 min run at EASY pace
  • 8 min of post-run stretches

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • 10 min pre-run drill routine
  • 20-22 min run at EASY pace
  • 10 min of post-run stretches

  • FARTLEK (as you know) means 'speed play' in Swedish. For this week's run let's play with your speed. When I write 'ON,' I just mean run at a moderately hard effort. When I write 'OFF,' I mean run at an easy pace; walk if you need to, but try not to stop moving. 
  • CORE EXERCISES & POST-RUN STRETCHES 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. As you'll note, I tend to rely on self-guided core routines a lot, but if you are ever short on ideas or don't feel like coming up with your own exercises you can follow along this video in real-time at home. Start with the 'beginner' or 'intermediate' level and work your way up to 'advanced'. Check out this video for pre and post-run stretches.

WEEKLY TRAINING NOTES

  • 20 min fartlek run: 4 min ON, 1 min OFF
  • 10 min of post-run stretches

SATURDAY

SUNDAY

WORKOUTS WEEK OF 03/09 -  03/15

  • Strength program

  • Core program
  • Optional: cross-train for 20 min at a moderate effort (e.g. yoga)

  • 10 min of pre-run drills
  • 30-35 min run at 11:00-11:30 pace
  • 10 x 20 sec of strides
    5 min of post-run stretches

  • Strength program

  • 5 min of pre-run drills
  • 35-42 min run at 11:00-11:30 pace
  • 10 x 20 sec of strides 
  • 5 min of post-run stretches

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • 10 min pre-run drills
  • 20 min of stretches
  • 10 min post-run stretches

  • CORE EXERCISES & POST-RUN STRETCHES 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. As you'll note, I tend to rely on self-guided core routines a lot, but if you are ever short on ideas or don't feel like coming up with your own exercises you can follow along this video in real-time at home. Start with the 'beginner' or 'intermediate' level and work your way up to 'advanced'. Check out this video for pre and post-run stretches.

WEEKLY TRAINING NOTES

  • 10 min of pre-run drills
  • 4x800m at 4:00-4:05 (rest the same amount of time you ran for previous effort)
  • 10 min of post-run stretches

SATURDAY

SUNDAY

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