Nice job on completing 18 miles over the weekend. Empowering, huh!?
We're now into week 8. Below is our schedule...
Monday: Cross-training day.
Tuesday: This will be our final easy 4 mile recovery run - starting next week, and for the balance of our training, we'll go 5 easy miles on Tuesdays. Remember, slow and easy - allow your body the low intensity it needs for recovery.
Wednesday: Another cross-training day. Make sure you're strengthening your legs and core to support you for another increase in mileage on Saturday.
Thursday: Our third of five Yasso training runs on a track. As a reminder, we're running twice around the track (800 meters) for X number of minutes (4 minutes if you're shooting for a 4 hour marathon, 4 minutes, 30 seconds if you're striving for a 4:30 marathon, etc). Between the 800's, jog slow (to recover) for the same number of minutes it took you to run your repeats. On Thursday will do 8 intervals of 800 meters.
Side note for those in Oakley: Leigh and I will be doing our long run on Thursday (in lieu of Saturday) as we're out of town at a conference and won't be able to do a long run this weekend.
Friday: Another cross-training day.
Saturday: 19 miles baby! Go at a comfortable pace. Go slow, walk when you need to walk. The most important thing today is to cover the distance, not your pace.
Sunday: Rest!
The full 18 week running schedule is here!
I'm giving a talk tomorrow morning, so I won't see you after camp. Enjoy your run!!
Your friend in fitness!
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
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