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Week three of training on the new schedule. Again, sorry for the delay in sending out the new annual volume spreadsheets. They are completed and will be emailed out in the next few days. For this week, 5-6 light runs totaling 65% of your full volume week. Add some short hill repeats or strides on Thursday.
For this week and going forward, add a ~75% "easy tempo" run on Tuesday's. Run your normal mileage for the day, using the first mile to warm-up a little. Then progress the run to about 75% effort. To determine your 75% pace, you can use the color-coded pace chart. Be very conservative in figuring out your CURRENT 5k shape. If you are between lines, drop down to the slower time and then use the 75% column. Or you can use the calculator tab at runfastcoach.com. Again, be very conservative in inputting your CURRENT 5k shape. Then go to the Training Pace tab and use the pace range for Easy Tempo. Remember, we always use current fitness when determining paces, never use your personal best or your goal.
40 comments:
Ran 35 miles last week feeling good. California’s awesome the weather is so much better out here. 75 and sunny is still feels cool because the humidity is not 100%. Looking forward to getting back and hitting some tempos with the bois
Ran 35 miles last week feeling good. California’s awesome the weather is so much better out here. 75 and sunny is still feels cool because the humidity is not 100%. Looking forward to getting back and hitting some tempos with the bois
33 miles last week
32 miles last week + some biking & strength!
34 miles this week and an hour of aqua jogging. Excited because tempo time = great time!
25 miles last week. I got a cold and felt bad for three days, but other than that I should be back on schedule soon.
35 miles last week. Nice job Nicole! Excited to watch the Trials.
Cross training involves sailing in the gulf last week where a pod of dolphins swam alongside at one point.
27 great ones last week and 40 mins aqua joggin. With the inhaler now I feel so much better on runs and even normal breathing than before.
27 miles last week, missed 3 since there was lightning/heavy rain when I got to the beach on Saturday. Looking forward to starting up easy tempos! Was great to watch Nicole and Bria compete at nationals. Pretty much every event had insanely good performances.
15 miles last week. Little bit of a step down from the previous week, but I go my wisdom teeth removed on Friday. Still not able to run, yet, but I am hopeful to start by the end of the week. Can't wait for some easy tempos!
29 miles last week! Congrats Nicole & Bria! Looking forward to easy tempos. :)
40 mins elliptical, 1 hour 20 mins swimming, 4 hours 5 mins biking plus core/strength. I got my bone scan results and they said I can't run for another 2-3 weeks, sooo I'll just keep on cross-training :)
40 miles + 30 mins of aqua-jogging.
34 miles last week and an hour biking. I've been feeling a ton better on my runs and the mileage increase doesn't seem so daunting. Also spending A LOT of time with my family, I'm going crazy !!
28 miles last week. Been kind of building up slowly but excited for a tempo this week!
34 miles two weeks ago, and 39 weeks last week. Been doing some core work and a lot of stretching, the days are also starting to heat up so I’ve been trying to wake up earlier to beat the heat. Excited to start getting into some easy tempos starting this week.
40 miles last week + some ebike rides. Bit more than expected but feeling good.
18 miles + 3 hours hiking + 3 hours biking last week.
(Hopefully) my last week of only cross training, I got my bone scan today! I did 2 hours 10 minutes of biking and 3 hours 30 minutes of aqua jogging. So excited to get back into it! Congrats to Bria & Nicole on an amazing end to the season :)
24 miles + 1 hour of aqua jogging and over 10 miles of hiking and exploring different trails all around Oregon. Time to get back to the Georgia heat and humidity for some good training. Congrats to Bria and Nicole on amazing performances!
20 miles last week with some hiking and swimming!
7 miles! Have been working part time and it’s been so fun! Will have to start running before work cause man it’s hot at 6pm!
-Liz G
28 miles :) so excited to be starting the tempos! Congrats Nicole and Bria on amazing National performances! It's always fun to see them excel!!
40 miles last week - missed Thursday but still had a good week of training despite being at the beach. Took to the treadmill twice cuz I could feel myself withering away in the heat even at like 7am. Good treadmill tempo on Friday, solid long run at THE SAW on Sunday, and great tempo on the 2k loop this morning. Keeping consistent with core as well.
Also, I was at the locker room to recover on Sunday and the foosball table was beckoning me to come play. I could even hear it calling my name but I'm giving up that life until my race performance matches or surpasses my foos performance.
But for those wondering when I'll return to the table, just know I'll still be on top *purple devil emoji*
28 miles last week ! And the easy tempo this morning felt good !
38 Miles, congrats to Nicole and Bria on Nationals! 3 more weeks of training until Brooks Pr!
35 miles last week. Glad to be back running and with two weeks down now I’m back in the swing of it. Absolutely insane performances from Nicole and Bria this weekend! I’m so excited to see what this coming xc holds for our team. With so much returning talent and some crazy good kids coming in, I think we’re in for something special. Hope everyone is well!
25 miles last week- ended up taking two days off after getting my second dose, but feeling better and ready to go also excited to get out to Colorado in just two weeks now!
26 miles last week! My first couple runs were a little tough but I think I’m finally starting to adjust to the Miami heat :)
22 miles last week all easy running. Need to get back on a consistent schedule.
34 miles last week in addition to a swim on Monday and Tuesday.
35 miles last week. Everything is feeling good but I need to get in the habit of better recovery, consistent sleep, cross training, etc.
we’ll see about that... *smirk emoji*
we’ll see about that... *smirk emoji*
40 miles last week! Started my break this week *heart eyes emoji* Thanks for all the support last week everyone :) Means so much! Hope everyone's training is going well!
50 miles (80km) last week. I am so excited to be doing these miles with this team in the future. Happy training :)
35 miles last week. My bad for the way-late comment.
Week late! I couldn't find the comment button but I'm excited to have figured it out. The week of June 14 I did 24 miles and I cross trained for a total of 3 hours as well. It was in the bike form. Lots of yoga and core stability work this week as well.
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