Don’t be afraid to stop to walk, or stop to drink. You should be able to carry on a conversation while you run if not, you’re going too fast. Run 5 to 7 miles at a comfortable pace, not worrying about speed or distance. Long Runs: Once a week, go for a long run. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. Go somewhat faster than you would on a “run” day. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.įast: For several of the Saturday runs, I suggest that you run “fast.” How fast is “fast?” Again, that depends on your comfort level. Don’t worry about how fast you run just cover the distance suggested–or approximately the distance. How fast is easy? You need to define your own comfort level. Run: When the schedule says “run,” that suggests that you run at an easy pace. #28 DAY RUNNING CHALLENGE FULL#In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. To set a PR, you need to improve your endurance and your speed. This intermediate Program is one step up from the novice program, but not quite as difficult as the advanced program. This training schedule will take you to PR Territory. You’d like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). IF YOU HAVE RUN A NUMBER OF RACES AT THE 5K DISTANCE, you probably are not going to be content to merely finish your 5K race.
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