WEEK 3 HALF MARATHON with SAINTS DAYS 5k and 10K Training Plan. You may become more aware of the progress you are making in training after leaving January and entering February. If you feel comfortable with the schedule, think about making better use of one of the shorter runs of the week. Although not labeled as such, the Tuesday run might be used as a speed or hill workout.
Run the first mile/10 minutes at an easy pace, about conversational speed. Run the middle 10-12 minutes in intervals of 2 minutes at higher intensity in which conversation would be more difficult, allowing speaking only in short phrases, followed by one minute easier. Four cycles would be about 12 minutes. Run the last 8 minutes easy. Cool down with a brisk 10-minute walk.
Or, find another speed workout you like better. Alternately, run the middle segment intervals on a hill, with the run/up-walk/down cycle taking about 2-3 minutes. Competitor.com provides additional guidance and encourages hill running to gain speed, in an article by Mackenzie Lobby Havey", Why Hill Repeats Make You a Stronger Runner". They can be run indoors, on a treadmill too.
In cold weather outdoor runs, 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. You are never very far from a protected environment.
Just think, the days are getting longer and you are getting stronger if you are incorporating the strength work into the week’s work and performing the dynamic warm-ups. The hill intervals will boost strength as well.
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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