TRAINING STARTS After four weeks of training you should be settling into a groove and hopefully becoming accustomed to track days, if you decided to stick with that part of the plan. Last week those on the runner plan ran/walked at a ratio of 3 minute to 1 minute (about 75% of the total time was spent running). This week the ratio will involve running 80% of the total time. Overall, the total running duration and distance is increasing.
Those on the walker plan will notice a big change in the range of duration of the long easy walk. Last week Saturday it was 60 minutes. This week it will be 45-90 minutes! Hal Higdon’s walker training plan, adapted by Earned Runs calls for this change. Since you will be increasing mileage and minutes earlier in the week Higdon is giving you the opportunity to either rest up (45 minutes) from the extra effort, or to reach for the stars (90minutes); it’s your call.
Ninety minutes is the longest duration walk of the entire plan!
As your training progresses and you build speed, each 90-minute walk will extend over a longer distance, such that the end of the plan your pace should be 15 minutes/mile or less. Thus, a 90-minute session will translate into a distance covered of at least 6 miles (10K). The plan is designed to train/prepare participants to walk a FAST 5K the day of the race, or finish a full 10K within a respectable time.
As runners and walkers add on mileage, you may decide FULL REST DAYS are needed, and it's best to SKIP A CROSS-TRAINING session. This is perfectly fine and a smart thing to do if you notice too much fatigue carrying over from your long running or walking days the prior week.
Forty-three-year old Olympian marathoner Meb Keflezighi provides great advice for runners in an article “Meb’s Tips for Performing into Your 40s and Beyond”. He says to listen to your body; it’s safer to err on the side of doing less than more, to avoid injury. HIS ADVICE APPLIES TO BEGINNER RUNNERS AND WALKERS as well veterans! No matter what your age, the risk of injury increases with over-training. Take a break, get enough sleep, make sure you stretch, and perform weekly core and strength work.
Although the usual Thanksgiving travel season will be curtailed this year because of COVID-19 infection concerns, consider preparing for the increased risk of influenza viral infection this season by obtaining a vaccination at least two weeks prior to any travel date. The usual CDC recommendations for persons living in or visiting the Northern Hemisphere are to get this done by the end of October, and there is more urgency in 2020 to add this anti-viral protection.
Check out virtual Turkey Trot races now if you’re interested in the swag of such events, or request free Earned Runs bibs to organized your own custom event. Don’t wait too long.
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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