| | | Directors E-mail - Week 3 | After a solid hill workout this past week, we return to doing a long run as a group on Saturday. Remember to increase your mileage and your longer runs only very gradually, especially if you have only just started back or are new to running. Those who are aiming towards the Canyonlands Half marathon in March need to make sure you are beginning to train consistently, at least 4 or 5 times per week including your longer run. Increase you long run this week as you start to build up endurance in preparation for the 13.1 mile distance.
Those of you who are training more for base fitness don't need to worry too much about the specifics of what you are doing. 2 or 3 runs per week backed up with cross training and some strength work at circuits or in the gym is all you really need to be doing at this point. No need to train to hard, just gently moving along so that you have room to improve later on in the year.
This week, try to include some faster running after one of your easy runs to help with turnover and running economy. It will also help you stay on top of your speed if you plan to run some 5K's and 10K's this winter for fun. Just 1 min efforts at about 5K pace should be enough. Don't over do it. | | Week 3 Notes | Remember to increase training very gradually so talk to your coach about how much of the schedule you should be doing and what is the right level for you.
Tues: After your easy run, add on 4-6 x 1 minute intervals at 5K race pace with 1 min recovery between each .
Thur: Second strength and conditioning session if you feel up to it.
Sat: Long run. | | | Announcements | Canyonlands Accomodation
| Form deadline - 01/29/10
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