WEEK 3 HALF MARATHON 2021 with SAINTS DAYS 5k & 10K Training Plan STARTS TODAY
RUN PLAN: You may become more aware of the progress you are making through training after finishing two weeks of workouts. 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, which start in Week 5, especially if February weather in your area can be expected to turn very cold and snowy.
Use the upcoming couple 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 who do not wish to enter or have access to a fitness center) to bump the intensity of this workout in spite of unfavorable outdoor conditions. If you don’t live or work near a hill, consider traveling to a real one or a structure that can serve one, like a covered, multi-level parking ramp.
There’s a short 2-mile warm-up distance to cover before attacking the incline that can be accomplished as loops, around-the-block or out-and-back repeats, 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 on levels that are under a roof. Some large malls have protected parking.
Stick to the plan’s number of repeats until you know your tolerance to hill work.
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 in the above section 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!
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. I began participating in 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.
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