JENNIFER MARCHUK'S TRAINING PAGE

Happy Running,

Coach Stephanie Herrick

coach.herrick@educatedrunning.com
(862) 684 3897

Welcome to your training page, ​Jennifer​. 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.

  • ---

ANNOUNCEMENTS

WORKOUTS WEEK OF 10/21 - 10/27

  • Off

  • 5 mile easy run

  • BKTC workout on own OR Fartlek 2 mi easy, 1,2,3,4,5,4,3,2,1 hard with easy running of half the interval just run, so 1 min hard, 30 sec easy, 2 min hard, 1 min easy, 3 mins hard, 90 seconds easy, 4 min hard, 2 min easy, 5 min hard, 2:30 easy, 4 min hard, 2 min easy, 3 min hard, 90 second easy, 2 min hard, 1 min easy, 1 min hard- 1-2 miles easy running

  • 6 mile easy run

  • Progressive 6miles. Start easy speed up 5-10 sec per mile for rest of run

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • 5 mile easy run

  • Keep hydrating well and be sure its both water and electrolytes. Be sure to keep up routine of PT drills and stretches. Ice and/or epsom salt for sore muscles.

WEEKLY TRAINING NOTES

  • 8-10 mile run

SATURDAY

SUNDAY

WORKOUTS WEEK OF 10/28 - 11/03

  • 4 miles easy

  • 2 easy 2 @MP, 2 easy

  • 6 mile easy run

  • 5 mile very easy run

  • Off

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • NYC MARATHON

  • Same as last week. Keep hydrating well and be sure its both water and electrolytes. Be sure to keep up routine of PT drills and stretches. Ice and/or epsom salt for sore muscles.

WEEKLY TRAINING NOTES

  • 3 miles easy

SATURDAY

SUNDAY

  • ---

IN OTHER NEWS

Some tips are:

  • Grocery shopping for protein sources is key to have on hand
  • Whey protein mixed into shakes
  • Greek yogurt w/ almonds 
  • Beans/legumes count as a fiber rich carb source as well
  • Check out this list of plant based proteins 

On sleep side, lets bring in a sleep aid to decrease the number of times you wake up at night. I would suggest these products:


In addition: Aim to get to bed by 1am so we can normalize your sleep timing. Prioritize the most important things to get done and leave the others for the next day. You will have a fresher and high performing mind in the morning and for the entire day when you eliminate sleep debit.


Finally, here is a list of meal prep services that deliver fully ready to eat meals. I have used kettlebell kitchen in the past, meals are pretty good. Nothing to act on here just contemplating the option. 
https://www.kettlebellkitchen.com/
https://www.freshly.com/plans
https://www.freshnlean.com/

NUTRITION NOTES 

(BY REGISTER DIETICIAN OLIVER LOPEZ)

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

IN OTHER NEWS