• TRAINING GROUPS. Based on what races you have signed up for it seems like it makes sense for us to split into two training groups: a 5K group ('X') and a half marathon group ('Y'). If you haven't already decided what you will focus on in the winter and summer I recommed you choose one of these two groups.
  • WEEKLY SUMMARIES. Please DON'T FORGET to send us a weekly summary every Sunday. These updates are crucial to us providing you good training, particularly because you do so much of your running in the winter and spring seasons on your own.

ANNOUNCEMENTS

CURRENT TRAINING PACES

Vo2 MAX PACE PER MILE:

    • A: 5:25 -5:35
    • B: 5:55 - 6:05
    • C: 6:10 - 6:40

LONG RUN PACE PER MILE:

    • A: 7:05 - 7:30
    • B: 7:45 - 8:15
    • C: 8:15 - 8:30

EASY PACE PER MILE:

    • A: 7:30 - 8:00
    • B: 8:00 - 9:00

    • C: 9:00 - 9:10 

TEMPO PACE PER MILE:

    • A: 6:15 - 6:45
    • B: 6:45 - 7:45
    • C: 7:45 - 8:00

WORKOUTS WEEK OF 6/17 - 6/23

  • ALL: 5 min of warm up drills
  • A: 40 min run at EASY pace
  • B: 28 min run at EASY pace
  • C: 20 min run at EASY pace
  • ALL: 5 min of cool down stretches
  • ALL: 8-12 min of core at “beginner” level

  • ALL: 8 min of warm up drills
  • ALL: 2 mile time trial (try to run this at the pace you ran for the 1.5 mile time trial) 
  • ALL: 5 min of cool down stretches

  • ALL: 7 min of warm up drills
  • A: 30 min run at EASY pace
  • B: 25 min run at EASY pace
  • C: 18 min run at EASY pace
  • ALL: 7 min of cool down stretches
  • ALL: 8-12 min of core at “beginner” level

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • A&B: 7 min of warm up drills
  • A: 42 min run at EASY pace
  • B: 32 min run at EASY pace
  • C: 22 min run at EASY pace
  • A&B: 7 min of cool down stretches
  • ALL: 7 x 20 sec strides

  • A: 5 min warm up jog; 20-30 min at EASY pace; 5 min warm up jog
  • B&C (optional): 5 min warm up jog; 18-30 min run at EASY pace; 5 min walk

  • ALL: 10 min of warm up drills
  • A: 9 mile run at EASY pace
  • B: 5 mile run at EASY pace
  • C: 4 mile run at EASY pace
  • ALL: 10 min of cool down stretches; 5 x 20 sec strides

WEEKLY TRAINING NOTES

SUNDAY

SATURDAY

  • **If you didn't run the last time trial please run 1.5 miles for this time trial instead of 2 miles.**
  • We have increased warm up and cool down times. Please be sure to do the extra minutes. It all adds up.
  • Core this week: feel free to do another routine besides the one in the video that I link above, but also make sure you do the routine for 8-12 min. 
  • Summer Training Challenge #2: find a pull-up bar and time yourself to see how long you can hang on the bar. Grip the bar as you would when doing a pull-up. Aim to hang for at least 40 seconds.
  • Time trial & Sunday's runs on a hilly course - if (geographically) possible please do  your time trial and your long run on a hilly route.

  • OFF - stretch if/when you can

WORKOUTS WEEK OF 03/30 - 04/04

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • ALL: 10 min of warm up drills; 10 min of cool down stretches​
  • A: 25-30 min run at EASY pace
  • B: 30-35 min run at 7:30-7:45/mile

  • ALL: 10 min of warm up drills; 10 min of cool down stretches
  • A: 15-25 min run at EASY pace 
  • B: 65 min run at 8:30/mile or slower
  • ALL: 4 x 10-25 pushups

  • ALL: 10 min of warm up drills; 10 min of cool down stretches​
  • Zoom Challenge No. 2 - details TBA

  • ALL: 10 min of warm up drills; 10 min of cool down stretches
  • ALL: 15-25 min run at EASY pace
  • ALL: 15-20 min of core (1 min ON/1 min OFF)

  • ALL: 10 min of warm up drills; 10 min of cool down stretches​

  • A: 30 min run at EASY pace

  • B: 4 x 1 mile at 6:00 - 6:05 (no faster!); 90 sec rest

  • ALL: hold a plank for as long as you can post-run

WEEKLY TRAINING NOTES

SUNDAY

SATURDAY

  • In these early weeks I'd like you to focus on two particular goals:
    1. Exercise every day possible (i.e. all days except the Sabbath): early on in your training habit-formation is particularly important. The idea here is to form the habit of exercising every possible day. This way each day will count as a step in the direction of greater fitness. Keep in mind that running isn't the only form of exercise, stretching and other forms of recovery also count and are just as important.
    2. Determine your 'easy' pace: in order to individualize your training, I will need to determine your 'floor,' or baseline fitness. Pay special attention to your pace during your runs. 'EASY' runs should feel effortless. If you are struggling to breath or become sore during your runs it is a sign that you should slow down. As a rule of thumb, you should be able to comfortably hold a conversation during your run.
  • ALL: 15 min warm up jog; 10 min of warm up drills; 10 min of cool down stretches​
  • ALL: 4-6 x 800m at the pace at which you ran the time trial; 90 sec rests between efforts

  • ALL: OFF

IN OTHER NEWS

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