SARAH VANDEN BROEK TRAINING PAGE

Happy Running,

Coach Stephanie  Herrick

Welcome to your training page, ​Sarah​. 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.

  • Tapering has begun! The most important thing is to just stay relaxed and get excited for the upcoming race and not overthink anything, you are ready! Take care of all the little things, eating right after working out, taking your iron supplements, hydrating, icing, foam rolling, PT drills and stretching.

ANNOUNCEMENTS

WORKOUTS WEEK OF 4/01 - 4/07

  • OFF
  • Recover, ice or heat anything that hurts, do PT pre-hab drills, foam roll, stretch

  • 4-5 miles easy

  • Speed session 1.5 mile warm up, 3-5 x 1200 @ ~4:55 w/ 2 mins rest , 1.5 mile cool down

  • OFF
  • Recover, ice or heat anything that hurts, do PT pre-hab drills, foam roll, stretch

  • 1.5 mile warm up, 2x10 mins @ HM pace, 1.5 mile cool down

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • 8-10 miles based on how you are feeling

  • 4 miles easy

  • Last week of workouts and mileage is coming down. Focus on the little things and staying fresh and positive.

WEEKLY TRAINING NOTES

SATURDAY

SUNDAY

WORKOUTS WEEK OF 4/08 - 4/14

  • OFF
  • Recover, ice or heat anything that hurts, do PT pre-hab drills, foam roll, stretch

  • 4-5 miles easy

  • 2 miles easy, 2 miles @ MP, 2 miles easy (you can do this on Wednesday as well if you need/want an extra day, just switch Tuesday and Wednesday’s runs)

  • OFF
  • Recover, ice or heat anything that hurts, do PT pre-hab drills, foam roll, stretch

  • Easy 6 mile run

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • 3-4 miles easy

  • It’s race week! Be sure to take care of all the little things and get excited and think positively. You are ready!

WEEKLY TRAINING NOTES

  • Easy 5 mile run

SATURDAY

SUNDAY

  • How Running Saved My Life - “When my wife tried to kill me, when I went to jail for battery, and when I finally tried to take my own life, there was one thing that kept me from unraveling…” Gripping story about how running helped one runner overcome the most traumatic experiences of his life. Outside Magazine.
  • How Your Office Job is Affecting Your Metabolism - Study suggests that after 4 days of sitting you become 'exercise resistant' and don't get some of the usual acute metabolic benefits (blood sugar, insulin, triglycerides) from a 60min workout. The Globe and Mail.

IN OTHER NEWS

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IN OTHER NEWS