5 Weeks from Columbus Half Marathon...

Today's post will be short and sweet...

Today (Tuesday) we'll do interval training again with 10 400 meter up tempo intervals, followed by 10 200 meter slow jogs (alternating). I know it's rough, but again, it's a tremendous method to increase your cardio endurance and pace.

Here’s the quick reference of the pace you’ll shoot for during each of your 10 intervals:

• 10K Time of 52:00 = 114 seconds for each .25mile interval (each fast quarter mile lap should be run at 1 minute, 54 seconds)
• 10K Time of 56:40 = 124 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 4 seconds)
• 10K Time of 59:00 = 130 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 10 seconds)
• 10K Time of 65:00 = 143 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 23 seconds)

For the long weekend run, we're bumping up to 11 miles in an effort to get to our half marathon distance before October 19th. Since we're adding 2 miles from last week's long run, remember to go slow and take walking breaks as needed.

Here’s this week’s schedule:

Monday – Boot Camp or XT
Tuesday - 10 x 400
Wednesday - Boot Camp or XT
Thursday - Run 45 min
Friday - Boot Camp or XT
Saturday - Rest
Sunday – 11 Miles Slow and Easy

Have a great training session today!

Your friend in fitness, Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665 www.CincinnatiFitness.com