Photo Credit: pillotgirl
Check out the runners in this picture. It’s a great shot of the Freihofer’s Run for Women. Aren’t they inspiring? Let them get you psyched for a week of running! Get off your couch and plan to join me for these 5 days of running this week.
It’s easy! Just plan to go out for these 5 great runs with me. Check in and let me know how you did!
(Remember, before you ever start a new fitness routine, it’s always good to check in with your physician to make sure it’s right for you.)
5. An easy 30 minutes. For this run, just go out and run for about 30 minutes without worrying about your pace. The idea for this run is to loosen up after the weekend and get your breathing in check.
4. Intervals! Break up your course in 4 sections. For me, I’m going to for 40 minutes for this run. You should plan to run a distance you know you can cover, but that you can really deliver some speed, too, and that you can easily break up into 4 intervals.
Interval 1: easy
Interval 2: slightly faster
Interval 3: race pace
Interval 4: easy
This run will challenge your muscles, your breathing, and of course, your endurance. Make sure your “easy” intervals do not become a walk and that your form does not break down. If you feel like you need to walk, then you probably are running too fast during the quicker intervals, so make sure you don’t overdo it.
And make sure that your “slightly faster” interval doesn’t become your race pace. This is a nice drill on controlling your pace and identifying “faster” vs. “race.” So if you realize you’re not nailing the right pace, know that we all do this. It’s part of what this run is designed to teach you!
3. An easy 20 minutes. For this run, just go out and run for about 20 minutes without worrying about your pace. The idea for this run is to loosen up after the interval run.
2. Hills! Find a course near you with 3 nice hills. If you live in a flat area of the country, then consider a treadmill that allows you can alter the incline. Hill running is an incredible help for fitness, endurance and strength. I’m going to plan on a nice 5-mile run with about 7 hills. They are rolling hills, so I won’t have to worry about training for them. Remember to always use your arms on the uphill, and to be sure not to land on your forefoot on the downhill. Form on the downhill is important so you don’t get hurt.
1. An easy 20 minutes. For this run, just go out and run for about 20 minutes, but this time, give yourself a nice “stride” in the middle of it. You will feel able to run faster, so enjoy a nice 4 minutes or so with an increased pace. But make yourself stay loose and at an easy pace for the majority of it. The idea for this run is to loosen up after the week of running.
Good luck and let me know how it goes!
May your next run be a good one.