Congratulations to those of you who have been training. Consistency is the key to productive training. As we are about to begin week two, some of you are ready to move up in duration and intensity, while others need to maintain their training. Read the following guidelines about where you should be:
1) If last week (24min) was easy for you, didn't stress you at all, and you're feeling great. Consider moving to 32min all this week.
2) If you have recently been injured, are new to distance running, were inconsistent (missed 1 or more training days; didn't run) or were at all stressed from last week's running, you should maintain your duration this week and run 24min again all week.
Tuesday and Friday this week should be days that you insert a 1x4min push into your run. The workout should look like this:
*Complete two activation exercises of your choosing (see Emma Coburn's pre-run routine video)
*Start your run (time) going aerobically easy for the first 15-20 minutes, allowing your body to get warm and loose
*Pick the pace up to medium hard for 4-min. This is not race pace, nor should you even breathe hard, but instead should be in your high aerobic zone, practicing running fast but relaxed and being light on your feet with good form (run tall; arm carriage).
*Finish the run (time)
*Stretch and core or drills
Like always, send me a message with questions, comments or concerns.