ROSIE STUTSMAN'S TRAINING PAGE

Happy Running,

Coach Patrick Hammond

Welcome to your training page, ​Rosie​. 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.

  • Starting this week and through race day we will begin to fine tune what you have learned for race. We will also discuss your race plan and strategy.

ANNOUNCEMENTS

WORKOUTS WEEK OF 4/30 - 5/06

  • Dynamic stretches
  • Run 3 miles easy
  • Stretch

  • Dynamic stretches
  • Run 2 miles easy
  • 7 x 12 sec strides
  • Stretch

  • Recovery day
  • Stretch, ice, roll, and massage muscles as needed

  • Dynamic stretches
  • Run 4 miles easy. Pick up to race pace for 30 sec every 1:30.
  • 5 min cool down jog
  • Stretch

  • Dynamic stretches
  • Run 4 miles easy on trails
  • 7 x 12 sec strides (rest 10 sec after each stride)
  • Stretch

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Dynamic stretches
  • Local 10k race.  Trust your training and have fun! Also, send us a post-race photo to share on social media.
  • Stretch

  • EASY PACE. You should be able to hold a conversation with someone throughout the whole run.
  • TEMPO PACE. For now, this will be slightly slower than your 5K pace (7:15 per mile)
  • STRIDES. For strides, run at brisk pace while focusing on opening your gate.
  • 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.
  • ENERGY ROOM EXERCISE. We will begin to incorporate a pre-race sports psychology method, known as the Energy Room, into your training. I emailed you the PDF describing this method and you can also view the PDF here for your convenience.

WEEKLY TRAINING NOTES

  • Recovery day
  • Stretch, ice, roll, and massage muscles as needed

SATURDAY

SUNDAY

WORKOUTS WEEK OF 5/07 - 5/13

  • Dynamic stretches
  • 10 minute warm up jog
  • Run 2 x 15 min at tempo pace. Jog 8 min after each effort for recovery. Try to slightly increase your pace after each effort.
  • 10 min cool down jog
  • Stretch
  • Core work in gym. Let me know what you do.

  • Dynamic stretches
  • Run 4 miles easy
  • Stretch

  • Recovery day
  • Stretch, ice, roll, and massage muscles as needed

  • Dynamic stretches
  • 10 minute warm up jo
  • Run 12 x 400 meter at 1:37. Rest 2 min after each effort. This should feel quick. 
  • 10 min cool down jog
  • Stretch
  • Core work at gym. Keep it light.

  • Dynamic stretches - take your time with these, so you are nice and warmed up
  • Run 4 miles easy
  • 7 x 15 sec strides (rest 10 sec after each stride)
  • Stretch

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Dynamic stretches
  • Run 6 miles easy
  • Stay under control.
  • Stretch

  • EASY PACE. You should be able to hold a conversation with someone throughout the whole run.
  • TEMPO PACE. For now, this will be slightly slower than your 5K pace (7:15 per mile)
  • STRIDES. For strides, run at brisk pace while focusing on opening your gate.
  • 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.
  • ENERGY ROOM EXERCISE. We will begin to incorporate a pre-race sports psychology method, known as the Energy Room, into your training. I emailed you a PDF describing this method and you can also view the PDF here for your convenience.

WEEKLY TRAINING NOTES

  • Recovery day
  • Stretch, ice, roll, and massage muscles as needed

SATURDAY

SUNDAY

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