‘SAINTS DAYS’ TRAINING PLAN STARTS TODAY. RUN: This is the week you start to pick up the mileage a bit. Although it seems you are expected to run 10-minute miles ("run 35 min or 3.5 miles" translates mathematically to running 1 mile in 10 minutes), you can run at a slower or faster pace. Be sure to cover the scheduled mile distance, which will then extend over a longer time period if your pace is slower. Of course, if you are able to run comfortably at a faster pace, you will finish in less time.
There are no speed drills in this part of plan, so the mid-week runs are intended to be easy. If you would like to try a simple progression run on a Tuesday or Thursday session, try going out easy and after you’ve covered half the distance, finish the second half a bit faster, so that you run that same distance in a shorter period of time. For example, if the initial 1.5 miles of a 3-mile run take 15 minutes, try to finish the next 1.5 miles in under 15 minutes.
Think of it as mentally beginning to develop a race day strategy, even this early in training. There will be a post soon that details progression runs.
The reason to complete the prescribed distance mid-week involves the long run at week's end, which will gradually increase in length. The goal of training is to be physically and mentally prepared to run the entire race. Thus, it will be "easier" over the duration of the 18-week plan to cover the full distance each running day, even though it may require more time than listed is on the plan.
WALK: This week’s schedule is a repeat of Week 1, in which the long walk on the weekend is performed at an easy pace. Going forward, in Week 3 and the remainder of the training plan the pace will be brisk. Your goal should be to take about www.healthcorps.org/what-does-brisk-walking-mean/100 steps per minute while walking briskly. Work up to that speed if you can’t manage it now.
The High Intensity Interval Training (HIIT) sessions on Thursday represent a form of speed drill, to prepare you for race day pace. During the high intensity intervals aim to increase your pace above a brisk walk (100 steps per minute). An upcoming blog post will discuss faster walking paces in greater detail.
RUN & MOVE HAPPY!
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity.
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