Hello!
I am currently training for the 25k with my fellow River City Sole Sisters. I have been looking at the supplied training program by the run directors and feel it doesn't fit me. I have spent the last 7 months after last years race ( my first of its kind) trying to recover from an IT Band injury that I can't see following the same schedule as last year which has us running 6-7 days a week. So, I am breaking from the schedule and actually throwing it away!!! Whenever I look at it I feel nothing but chaos where running has been for me in the past 20 months (the length of my running career thus far) nothing but calmness and joy. I will be running less and hopefully running farther and injury free. Biking is my XTing and I vow this year to not sacrifice the strength training for the run!
And yes, I will be doing the Marathon in October and that really is my focus right now. . .staying healthy, fit and strong to go 26.2 miles!!!!!!
Keep strong to run long!!!!!!!
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1 comment:
Glad to hear you are dumping the plan that left you with IT Band woes! There is really no reason to run more than 3-4 days each week. Your body needs the rest.
As a basic guideline:
1 speed training workout (not as fast as you can possibly go, just 5K race pace or a tiny bit faster - or your goal race pace)
1 hill sprint workout every other week (find a 90-second hill and run hard but not too hard - then jog back down) 6-8 reps
1 easy run - casually go out and do a mid-distance run
1 longer run on the weekend - depends on the distance for which you are training. Try to run the last part of your long runs at your goal race pace. Add a longer portion at goal race pace each week.
Do core training and stretching or yoga twice weekly. Do dynamic stretches prior to each run (monster walks, walk on heels, swing leg side to side, etc.)
That's my two cents!
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