THERESA KARLE'S TRAINING PAGE

Happy Running,

Coach Patrick Hammond

Welcome to your training page, ​Theresa​. 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.

  • YOUR FIRST TRAINING GOAL. Safely build mileage in preparation for future marathon. Stay up to date with recovery as well to prevent future injuries.

ANNOUNCEMENTS

WORKOUTS WEEK OF 1/14 - 1/20

  • Do the following core strengthening exercises: 3 sets of 25 sec plank and side plank, 3x12 count hip rolls, push-ups, and cat stretch.
  • Examples of these exercises can be found on our Youtube page.

  • Recovery day
  • Foam roll, massage, stretch, ice as needed.
  • Focus on glutes, IT bands, quads, glutes, and hamstrings as tightness in them can lead to worse problems in the future.

  • 5 mile run at EASY pace
  • Do the following core strengthening exercises: 3 sets of 18 crunches, top leg, abduction, and cat stretch. 3x20 second plank, side plank.
  • Examples of these exercises can be found on our Youtube page.

  • Practice imagery 2-3 times throughout day for 5 min. Imagine yourself running strong and under control for miles 11-16 of a marathon.

  • Run 4 miles at EASY pace.
  • 6 x 12 sec strides with 10 second break between.
  • Stretch
  • Practice imagery 2-3 times throughout day for 5 min. Imagine yourself running relaxed on a familiar route. 

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • Cross train. Let me know what you do.
  • Practice Imagery 2-3 times throughout day for 5 min at a time. Imagine yourself running strong up a steep hill.

  • IMAGERY - keep images positive and know that you will improve at this with practice.
  • 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.

  • 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.
  • 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.

  • STRIDES. For strides, run at brisk pace while focusing on opening your gate.

WEEKLY TRAINING NOTES

  • Dynamic stretches
  • 8 mile run at EASY pace
  • Foam roll, massage, stretch, and ice as needed. 
  • Focus on glutes, IT bands, quads, glutes, and hamstrings as tightness in them can lead to worse problems in the future.

SATURDAY

SUNDAY

WORKOUTS WEEK OF 1/21 - 1/27

  • Do the following core strengthening exercises: 3x25 sec plank and side plank, 3x10 count hip rolls, push ups, and cat stretch. 
  • Examples of these exercises can be found on our Youtube page.

  • Recovery day
  • Foam roll, massage, stretch and ice as needed. 
  • Focus on glutes, IT bands, quads, and hamstrings as tightness in them can lead to worse problems in the future.

  • 5.5 miles easy
  • Do the following core strengthening exercises: 3x18 crunches, top leg, abduction and cat stretch. 3x20 sec plank & side plank
  • Examples of these exercises can be found on our Youtube page.

  • Practice imagery 2-3 times throughout day for 5 min; Go through your pre race routine. I'm happy to give suggestions on this too. Keep images positive.

  • 4.5 miles easy
  • 6 x 12 sec strides with 10 sec break between
  • Stretch

  • Practice imagery 2-3 times throughout day for 5 min; Imagine yourself running relaxed on a familiar route.
  • Cross train: swim, bike, yoga, or whatever you like.

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • Cross train: let me know what you do
  • Practice imagery 2-3 times throughout day for 5 min. Imagine yourself staying positive and focused during miles 17-22 of a marathon race.

  • IMAGERY- keep images positive and know that you will improve at this with practice.
  • 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.

  • 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.
  • STRIDES. For strides, run at brisk pace while focusing on opening your gate.

WEEKLY TRAINING NOTES

  • 9 miles easy
  • Foam roll, massage, stretch, and ice as needed. Focus on glutes, IT bands, quads, and hamstrings.

SATURDAY

SUNDAY

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