TRAINING FOR THE HALF MARATHON 2019 with SAINTS DAYS 5k& 10K STARTS You may become more aware of the progress you are making in training after leaving January and entering February. Walkers and runners who are feeling comfortable with the schedule may wish to change up the Tuesday session and use it as a speed or hill workout.
A run or walk that otherwise would have been performed at a continuous steady pace can be transformed to a simple speed session by planning to run or walk the second half of the distance faster than the first half. The workout strategy is known as a negative split.
Or, plan to cover the first mile-running/10 minutes-walking at an easy pace, the middle mile/12 minutes at 3-minute high/low intensity intervals (2 minutes at higher intensity then 1 minute easier, for 4 cycles), and the last mile-run/8 minutes-walk easy.
Alternately, run the middle segment intervals on a hill, with each up-down cycle taking about 2-3 minutes (perform 4). In cold weather, hill workouts can be convenient if you drive and park or are working/living near the “hill” (parking ramp or actual hill). There’s only a half mile distance to cover for the out-and-back for the first mile segment, somewhat less for the last segment, and the middle hill segment can be near to where you parked your car or left the building.
Just think, the days are getting longer, and you are getting stronger if you are incorporating the strength work into the week’s work (especially the lower body sessions) and performing the dynamic warm-ups.
RUN & MOVE HAPPY!
BRIDGE TO PHYSICAL SELF
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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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