VI DUONG'S TRAINING PAGE

Happy Running,

Coach Patrick Hammond

Welcome to your training page, Vi This webpage is where I will post your workouts as well as helpful materials to read, videos to watch, important announcements, and more! I will update the page every Saturday by 8:00 p.m. Please bookmark it for future reference. 

  • YOUR CURRENT TRAINING GOAL. Safely build running mileage alongside biking in preparation for STP Bike and Berlin Marathon.

ANNOUNCEMENTS

WORKOUTS WEEK OF 8/18 - 8/24

  • Easy 2 me jog or rest
  • Stretch

  • Rest Day
  • Roll, ice, massage, stretch muscles as needed. Allow yourself to rest and recover on these days, to avoid injury and promote growth.

  • Dynamic Stretches 
  • Run 16 miles easy. Run miles 8,12,14 at 10:45 mike pace.
  • Stretch

  • Bike 1hr30min easy
  • Stretch

  • Dynamic stretches
  • Warm up 10 minutes
  • Run 6x4 minute at tempo pace. Rest 3 minute jog after each effort. Tempo pace should be around 10:20 mile. 
  • Cool down 10 minute 
  • Stretch
  • Core exercise: Jillian Michaels video

THURSDAY

WEDNESDAY

SUNDAY

MONDAY

TUESDAY

  • RSVP 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.
  • PICKUPS should be run at 10:00 mile pace. This pace will change as your fitness improves.

  • 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

  • RSVP Bike Ride
  • Stretch and recover

FRIDAY

SATURDAY

WORKOUTS WEEK OF 8/25 - 8/31

  • Dynamic stretches
  • Run 6 miles easy with 45 second pickups every 2 minutes. 
  • Cool down 10 minute jog. 

  • Core exercise: Jillian Michaels video

  • Run 20 miles easy
  • Roll, ice, massage, stretch muscles as needed. Allow yourself to rest and recover on these days, to avoid injury and promote growth.

  • Rest day. 
  • Roll, ice, massage, stretch muscles as needed. Allow yourself to rest and recover on these days, to avoid injury and promote growth.

  • Rest day. 
  • Roll, ice, massage, stretch muscles as needed. Allow yourself to rest and recover on these days, to avoid injury and promote growth.

  • Dublin flight. Wear compression on plane or make sure to get up and walk for a few minutes every 3 hours.

THURSDAY

WEDNESDAY

SUNDAY

MONDAY

TUESDAY

  • Dynamic stretches 
  • Run 5 miles easy
  • 7x10 sec strides 
  • 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.
  • PICKUPS should be run at 10:00 mile pace. This pace will change as your fitness improves.

  • 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

  • Bike 15 miles relaxed OR run 5 miles easy
  • Stretch and recover

FRIDAY

SATURDAY

IN OTHER NEWS

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