MICAH LING'S TRAINING PAGE

Happy Running,

Coach Patrick Hammond

Welcome to your training page, ​Micah​. 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.

  • YOUR FIRST TRAINING GOAL.  Build endurance and strength to break 1:39 in an upcoming winter half marathon.

ANNOUNCEMENTS

WORKOUTS WEEK OF 10/28 - 11/03

  • Dynamic stretches
  • 7 miles easy with 60 sec pick-ups every 2 min; Run pick-ups at 5K race pace 
  • Stretch

  • Cross train  - report what you did in your log, so we can schedule it in
  • Stretch

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

  • Cross train- report what you did in your log, so we can schedule it in
  • Stretch

  • Dynamic stretches
  • 9 miles easy
  • Stretch

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

SUNDAY

FRIDAY

  • Long bike ride
  • 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 & 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.
  • DYNAMIC STRETCHES. You should get into the habit of doing these before every run. Here's an example of the kinds of exercises you can do.
  • 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.

WEEKLY TRAINING NOTES

  • Cross train  - report what you did in your log, so we can schedule it in
  • Stretch

SATURDAY

WORKOUTS WEEK OF 11/04 - 11/10

  • Morning swim - report what you did in your log
  • Dynamic stretches
  • 5 x 5 min at tempo pace; 5 min jog between efforts
  • Stretch

  • Cross train  - report what you did in your log, so we can schedule it in
  • Stretch

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

  • Swim/bike - report what you did in your log, so we can schedule it in
  • Stretch

  • Dynamic stretches
  • 9 miles easy
  • Stretch

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

SUNDAY

FRIDAY

  • Long bike ride
  • 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 & 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.
  • DYNAMIC STRETCHES. You should get into the habit of doing these before every run. Here's an example of the kinds of exercises you can do.
  • 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.

WEEKLY TRAINING NOTES

  • Cross train  - report what you did in your log, so we can schedule it in
  • Stretch

SATURDAY

IN OTHER NEWS

© 2019 Educated Running, L.L.C. All Rights Reserved