Running for this week: Monday: a short run, but fast. You should be breathing hard when you get done. 3-5 miles depending on your level of fitness. Once you get done, do 8 100m sprints as fast as you can, with a 30 second break in between.
Tuesday: A longer run, sort of a recovery day. Keep same, easy pace during the run. 4-7 miles depending on state of shape you are in. Once you are done with the miles, do 3 x 400m, keeping the same pace for each one. 400m is a quarter of a mile.
Wednesday: A long run. 6-10 miles, you can go slow. Ice when you get done with miles.
Thursday: Medium distance, hard pace. take first mile relatively easy, then step it up for the remaining ones. 3-6 miles. 5x100m sprints.
Friday: 8x400m, make each 400 faster than the last one, don't stop between each one. shoot for 2 seconds faster each time.
Saturday: Easy run, go a maximum of 5 miles, with 2 miles at least. Just a run to get the blood flowing again, to prevent soreness.
Notes: If the mileage is too much, divide it in half. Also, take note that I am not a professional, and if you start to have physical problems I recommend to see a doctor. For soreness problems, ice frequently.
Running in the summer: Training in the summer doesn't have to be intense if you don't want to, unless you are stuck at a job all day. In the summer there are usually a lot more activities to do outside, with the nice weather. This means that there is almost a push towards outside, as opposed to staying cramped up inside. As long as you are staying active, you could get by with a jog every other day or less even. If you want to stay in super shape, or still cut those pounds, continue running every day. Regardless of whether you are training hard or not, be sure to stay hydrated under the hot sun. It can be easy to become dehydrated, as you will be sweating more with the heat. Have fun!
Running for this week:
ReplyDeleteMonday:
a short run, but fast. You should be breathing hard when you get done. 3-5 miles depending on your level of fitness.
Once you get done, do 8 100m sprints as fast as you can, with a 30 second break in between.
Tuesday:
A longer run, sort of a recovery day. Keep same, easy pace during the run. 4-7 miles depending on state of shape you are in.
Once you are done with the miles, do 3 x 400m, keeping the same pace for each one. 400m is a quarter of a mile.
Wednesday:
A long run. 6-10 miles, you can go slow.
Ice when you get done with miles.
Thursday:
Medium distance, hard pace. take first mile relatively easy, then step it up for the remaining ones. 3-6 miles.
5x100m sprints.
Friday:
8x400m, make each 400 faster than the last one, don't stop between each one. shoot for 2 seconds faster each time.
Saturday:
Easy run, go a maximum of 5 miles, with 2 miles at least. Just a run to get the blood flowing again, to prevent soreness.
Notes:
If the mileage is too much, divide it in half. Also, take note that I am not a professional, and if you start to have physical problems I recommend to see a doctor. For soreness problems, ice frequently.
Running in the summer:
ReplyDeleteTraining in the summer doesn't have to be intense if you don't want to, unless you are stuck at a job all day. In the summer there are usually a lot more activities to do outside, with the nice weather. This means that there is almost a push towards outside, as opposed to staying cramped up inside. As long as you are staying active, you could get by with a jog every other day or less even. If you want to stay in super shape, or still cut those pounds, continue running every day. Regardless of whether you are training hard or not, be sure to stay hydrated under the hot sun. It can be easy to become dehydrated, as you will be sweating more with the heat. Have fun!