Running Training Program for August 21-27

Tuesday, August 22: 7 miles

  1. start with 1-2 mi easy
  2. 4 mi at tempo
  3. easy finish to 7

Wednesday, August 23: 3 miles

  1. start with 1800m easy
  2. 4 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 1800m easy

Thursday, August 24: 7 miles

Saturday, August 26: 2 miles

Sunday, August 27: 10.2 miles

  1. start with 2 mi easy
  2. 10k time trial
  3. finish with 2 mi easy

Suggested dates will be listed each week; these can be modified to fit your schedule and gym workouts as needed. The plan is designed to build your endurance, however, so try to maintain the order of the training program as best as you can.  

Notes:

  • tempo = faster than usual, comfortably hard

More info: 

We'll be posting a training schedule weekly targeted at running a half-marathon in early October.  

The first five weeks will be a slow build to the start of the training program, designed to get you used to running multiple days. The actual program starts the week of July 17, culminating in a half-marathon the weekend of October 7/8. The training plan involves two mid-distance runs, a shorter run and a long run each week, with speed and interval work built in. 

The schedule for each week will be posted weekly on Sunday. Talk to Jess Wold or Nash if you have any questions. 

Happy running! 

Running Training Program for August 14-20

Tuesday, August 15: 6 miles

  1. start with 1-2 mi easy
  2. 3 x 1200m at tempo, then 4 x 200m fast with 1-3 min easy between each interval
  3. easy finish to 6

Wednesday, August 16: 3 miles

  1. start with 1800m easy
  2. 4 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 1800m easy

Thursday, August 17: 7 miles

Saturday, August 19: 10 miles

Suggested dates will be listed each week; these can be modified to fit your schedule and gym workouts as needed. The plan is designed to build your endurance, however, so try to maintain the order of the training program as best as you can.  

Notes:

  • tempo = faster than usual, comfortably hard

More info: 

We'll be posting a training schedule weekly targeted at running a half-marathon in early October.  

The first five weeks will be a slow build to the start of the training program, designed to get you used to running multiple days. The actual program starts the week of July 17, culminating in a half-marathon the weekend of October 7/8. The training plan involves two mid-distance runs, a shorter run and a long run each week, with speed and interval work built in. 

The schedule for each week will be posted weekly on Sunday. Talk to Jess Wold or Nash if you have any questions. 

Happy running! 

Running Training Program for August 7-13

Tuesday, August 8: 6 miles

  1. start with 1-2 mi easy
  2. 3 mi at tempo
  3. finish easy

Wednesday, August 9: 3 miles

  1. start with 1800m easy
  2. 4 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 1800m easy

Thursday, August 10: 7 miles

Saturday, August 12: 9 miles

Suggested dates will be listed each week; these can be modified to fit your schedule and gym workouts as needed. The plan is designed to build your endurance, however, so try to maintain the order of the training program as best as you can.  

Notes:

  • tempo = faster than usual, comfortably hard

More info: 

We'll be posting a training schedule weekly targeted at running a half-marathon in early October.  

The first five weeks will be a slow build to the start of the training program, designed to get you used to running multiple days. The actual program starts the week of July 17, culminating in a half-marathon the weekend of October 7/8. The training plan involves two mid-distance runs, a shorter run and a long run each week, with speed and interval work built in. 

The schedule for each week will be posted weekly on Sunday. Talk to Jess Wold or Nash if you have any questions. 

Happy running! 

Thursday 8/3/17

WARM-UP:
200 Meter Jog
3 Sets:
10 Jumping Squats
20 Mountain Climbers
10 Overhead Squats
10 Around the World

WORKOUT:
Deck of Cards (for time, with a partner):
Hearts - Power Cleans (95/65)
Spades - Strict Pull-ups or Negatives (or Ring Rows)
Diamonds - Med Ball Sit Ups
Clubs - Front Squats (95/65)
Aces - 500 meter row

POST:
3 Sets:
10 Plank Jacks
20 Flutter Kicks
10 Leg Raises