MIY MAHRAN'S TRAINING PAGE

Happy Running,

Coach Jose Miranda

Welcome to your training page, ​Miy​. 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.

  • ONE RUN A DAY CHALLENGE.  I'm thinking of doing one run a day for the next 15 days and encourage you to do the same.  

ANNOUNCEMENTS

WORKOUTS WEEK OF 5/13 - 5/19

  • 20 min run at EASY pace

  • OFF
  • 15 min of stretches (do all stretches this video and add any stretches you think are appropriate; be sure to stretch your hips as well today and throughout the week)

  • OFF or Bike
  • 15 min of stretches (do all stretches this video and add any stretches you think are appropriate; be sure to stretch your hips as well today and throughout the week)

  • 35 min run, 10 min walk, 25 min run
  • 10 min of stretches (do 2 sets of all eight stretches in this video for 30 secs at a time)

  • 35 min run, 5 min walk, 25 min run, 5 min walk, 10 min run
  • 10 min of stretches (do 2 sets of all eight stretches in this video for 30 secs at a time)

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • EASY pace in the early part of your training 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.
  • 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. You can follow along this video in real-time at home. We'll start with the 'beginner' level and eventually work our way up to 'advanced.'
  • 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.

WEEKLY TRAINING NOTES

  • OFF

SATURDAY

SUNDAY

WORKOUTS WEEK OF 8/05 - 8/11

  • 10 min of warm up stretches
  • 45 min run at EASY pace
  • 10 min of cool down stretches

  • 15 min run
  • 10 min of stretches; 30 sec stretch, 30 sec rest, repeat

  • 10 min run (optional)
  • 10 mile bike ride at a steady pace

  • 10 min of warm up stretches
  • 5 mile run at EASY pace
  • 10 min cool down run
  • 10 min of core exercises: 45 sec effort, 45 sec rest (pick your own exercises)

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • OFF

  • 5 min run (optional)

  • 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.
  • Run when it's cool. Do your best to do all of your runs this week when the temprature is cool. Try to run before the sun rises or after it sets to avoid the NYC heat. Also, do your best to hydrate plenty throughout the day.

WEEKLY TRAINING NOTES

  • 10 min of warm up stretches
  • 60 min run at EASY pace (stop to walk for 2 min in the middle of the run)
  • 10 min cool down jog
  • 10 min of cool down stretches

SATURDAY

SUNDAY

  • How to Feed a Runner - For runners, food is more than simple nutrition — food is fuel. What and when should you eat before, during and after your runs? What should you drink and how much? The New York Times.

IN OTHER NEWS

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IN OTHER NEWS