WEEK 3: HALF MARATHON 2020

Cold clear day after winter storm. Taken by PKSenagore January 19, 2020. All rights reserved.

WITH 'SAINTS DAYS' 5K & 10K RACES TRAINING STARTS
RUN PLAN: You may become more aware of the progress you are making in training after finishing two weeks of training. If you feel comfortable with the schedule, plan ahead to take advantage of the optional Tuesday run + hill workout discussed in last week’s blog post, especially if January weather takes a turn toward very cold and snowy.
 
Use the upcoming weeks to locate an incline that takes about 1.5 minutes to climb at a slow to moderate pace with moderate intensity, and about 2 minutes to descend at a walk. Three repeats will add just 10.5 minutes to your initial 2-mile warm-up run; 4 repeats will add roughly 14 minutes.
 
In cold and wet weather, hill repeats can be an affordable way for those without a fitness center membership to maintain intensity of this workout at a higher level in spite of unfavorable outdoor conditions. Especially if you are able to drive and park or work/live near the “hill” (multi-level parking ramp or actual hill).
 
There’s a short initial 2-mile warm-up distance to cover that can be accomplished as around-the-block or out-and- back loops that end at the training ‘hill’. A good reason to find a convenient covered parking ramp for hill repeats instead of a real outdoor hill is that you’ll lessen your exposure to the elements running under the top level. 
 
Stick to the plan’s number of repeats until you know your tolerance to hill work. You might wish to progressively increase the repeats by one hill climb each week to 6-8. but not to the point it imapcts your readiness to increase mileage on the long run day.
 
Want to perform hill repeats indoors? Stair climbing and treadmill incline running can substitute for hill climbing, some trainers advise.  Others warn against this type of repetitive training. Best to check with your doctor if you have been seen or treated for joint or skeletal problems before working out on stairs or hills.  An article posted on runsociety.com offers formulas for calculating an appropriate number of stair flights.]
 
WALK PLAN: As discussed for runners, prepare now to find an incline for a hill workout. The walk plan hill repeats are first scheduled in week 6 so there’s plenty of time to investigate and plan ahead before starting. It’s also a good idea to obtain medical clearance for these activities if you have had joint/skeletal problems in the past.
 
Warmup by walking for 20 minutes on a flat stretch, walk up then down on an incline that takes about 2 minutes to climb then 2 minutes to descend.  Three to 4 cycles of uphill-downhill repeats will take about 12-16 minutes. After a 5-minute cool-down walk, you are finished!

​Both runner and walker plans (below) are also on the RESOURCES page:
 
Just think, the days are getting longer and you are getting stronger, especially if you are performing the lower and upper body strength work of each week’s plan and the dynamic warm-ups.
 
RUN & MOVE HAPPY!
 
https://www.livestrong.com/article/476957-running-hills-vs-running-stairs/
 
https://health.usnews.com/wellness/fitness/the-health-benefits-of-stair-climbing-exercise
 
https://www.runsociety.com/training/stair-climbing-vs-running/
http://fitfordutyconsulting.com/2014/01/how-to-train-for-a-stairclimb/

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