Welcome to week 3! There are 2 weeks left until virtual race weekend. As usual, it gets hot around this time of year. Be safe and more comfortable by doing your runs in the mornings before 9:00 AM, or in the evenings after 5:00 PM. Make sure to sip on water throughout the day. If you are sweating a lot, you might want to add an electrolyte tab to your water before or after your run to replace lost electrolytes.
Out & Back Monday:
5K Runners will run easy out for 20-30 minutes (depending on how long of a run you want) and come back the same route only slightly faster. Try going 1-2 minutes longer on the way out than last week. This isn’t a “fast finish” run where you are sprinting at the end. The goal is to run a steady pace on the way back, working sightly harder than the way out. This is a good race strategy and often results in a more pleasant racing experience.
Effort level= Conversational. If you can talk or sing (to yourself), you’re good.
Track Wednesday:
Milers will warm-up for 5-10 minutes with an easy walk or run. Then do 2 x 800 meters on the track (or 3 minutes on the road) at a comfortably-hard effort. Give yourself 3 minutes to recover between each 800 meter, or 3 min. interval. Cool down with a 5-10 minute walk/jog.
5K Runners will warm-up for 10-15 minutes then hit the track for 4 x 800 meters or 4 x 3 minute intervals on the road. Do each interval at a moderately-hard effort and take a 400 meter or 3 minute recovery between. Cool down with at least 10 minutes of easy running after.
*Enter one of your 800’s in the Running Shop’s Meet Me Downtown 5K Countdown Challenge and get a chance to win a raffle prize.
A good strategy for intervals is to only run as fast as you can recover. This means that if your heart rate or breathing is not calming down before the next interval, you are running too fast. It’s always better to error on the side of caution when doing speedier work.
Effort level: Moderately-hard. Today is the hardest effort of the week, but keep it under control.
Time Trial Friday:
Milers will warm-up with a 10 minute easy walk or run. Then run 1 mile at a comfortably-hard effort. Time your mile. Do a 5-10 minute cool down walk or easy run. You’ll do a mile every week until June to track your progress. Are you getting faster or is it feeling easier this week?
5K Runners will warm-up for 10 minutes. Then run a 5K (3.1 miles) at a comfortably-hard effort. Keep track of your time. Do at least a 10 minute cool down run after.
Effort Level: Comfortably-hard effort. You want to be able to hold this effort for the entire distance, so don’t start out too fast. Think of the out & back strategy you practiced on Monday. Go out a little more relaxed so you can finish strong.
Recovery Days:
It’s a good idea to use the rest of the days of the week as recovery days. Feel free to do any activity you want as long as it is done at an easier effort and not breaking down muscle. Some recovery day activities include: walking, hiking, biking, swimming, easy running, gentle stretching and foam rolling, stability work, Elliptigo.
Remember to eat well and stay hydrated as if it were a workout day. A recovery day is not meant to be a binge day, but a day to give your body what it needs and treat it well.
Effort level: Easy effort. Allow your muscles to rebuild on these days instead of breaking down.