This Week's Training

I hope you had an awesome Thanksgiving!

This week’s running, for those training through the holidays, includes normal timed runs tomorrow and Thursday, and a tempo run on Saturday. The pace/tempo run will be run at your ideal or goal marathon pace for 4 of the 10 miles, and an easy pace for 6 miles.

So, we'll do an easy pace for 5 miles, then your tempo pace for 4 miles, then the final mile easy again (as an example). For me my tempo pace will be around 8:20 per mile (my Flying Pig goal is 4 hours or better). You can use the McMillan calculator to determine your tempo here: http://www.mcmillanrunning.com/cgi-bin/calculations.pl.

More info on tempo runs can be found in last week's post - click here.

Here the schedule for those who've been running for several months:

Monday - XT
Tuesday - Run 45 min
Wednesday - XT
Thursday - Run 45 min
Friday - XT
Saturday - 10 miles, 4 at tempo

Here the schedule for the newer members of the group:

Monday - XT
Tuesday - Run 30 min
Wednesday - XT
Thursday - Run 30 min
Friday - XT
Saturday - 4 miles slow

Your Friend in Fitness,

Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105
www.CincinnatiFitness.com