The final ten days of your running program is mostly tapering from the past three months of hard training. You can improve and maintain your fitness with race pace and speed workouts provided they are not too strenuous. Here is a list of last minute suggestions that can improve your race time. IMPROVE SPEED ANDContinue reading “First Half Marathon Race Week Suggestions”
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Workout Strategy with Three Weeks To Go to the First Half
There are a few weeks until race day. December was a challenge for training with snow and ice on the roads and sidewalks. The weather has recently improved and running conditions improved leaving you enough time to prepare for a good race at the First Half. How you train over the next few weeks dependsContinue reading “Workout Strategy with Three Weeks To Go to the First Half”
Speed Workouts for the Run Clinic
“You can find the workout schedule in TrainingPeak. Here is a little information on how the speedwork is organized. SPEED WORKOUTS AND TEMPO WORKOUT STRUCTURE:Every speed workout structure is the same for all workouts: A. START RUNNING WATCH warm-up jog 1km to 3kmB. STOP WATCH stretch and drills 5 to 10 minutesC. START WATCH 3Continue reading “Speed Workouts for the Run Clinic”
Tapering for the First Half
As the First Half approaches it’s tempting to run too fast or too far during the final few workouts. You need to decide how to adjust your training over the final two weeks before your race. This will depend on how much you have been training and the intensity of your workouts. The recent weatherContinue reading “Tapering for the First Half”
Beginners 10km Schedule
Want to keep running after completing your First 5km?Beginners 10km Schedule WEEK MONDAY WEDNESDAY SATURDAY 1 Run 5km Run 5km Run 6km 2 Run 5km Run 5km Run 6km 3 Run 5km Run 2km warm-up +10 times [30 sec. R FAST, 30 sec. W] + 1km warm-down Run 6km 4 Run 5km Run 2km warm-up +10Continue reading “Beginners 10km Schedule”
The Great Trek Training Suggestions
The Great Trek is two months away. You have time to improve your fitness and have a good race. I suggest you follow a program running three times per week, which reduces the risk of injury and is more time efficient. Running three times per week emphasizes quality over quantity, and event specific training through occasional long runsContinue reading “The Great Trek Training Suggestions”
Three Virtual Races in Two Weeks
The Fall Classic/Great Trek offers three virtual races: Half Marathon, 10KM and 5KM, with the option of the Hat-trick to complete all three race distances between October 16-31, 2020. There is a month to prepare and fine tune your training. So you have signed up for the Hat Trick. You want to run your bestContinue reading “Three Virtual Races in Two Weeks”
Beginners 5km Running Schedule
Want to start running and run 5km in 12 weeks? Follow this schedule: BEGINNERS 5KM SCHEDULE This program is designed to help you start out running and learn to run a 5km Here are a few suggestions to get you started: 1. Wear reflective clothing at all times 2. Obey traffic rules: a. Cross atContinue reading “Beginners 5km Running Schedule”
Set A Goal to Improve Your Short Distance Time
International level track and field athletes will often race a fall marathon after their track season. During their track season they will run several 3,000m, 5,000m and 10,000m races. Their track racing goal is to improve their short distance time during the season and perform their best at international events. At the end of theContinue reading “Set A Goal to Improve Your Short Distance Time”
The Final Two Weeks Before the First Half Marathon
What workouts will help you have a better race? The final two weeks are just as important as the past ten weeks of training. You can workout in a way that will slow down your final time. Or, you can workout in a way that will help you have a better race. Your workouts shouldContinue reading “The Final Two Weeks Before the First Half Marathon”
THE CARBON FIBER PLATED RUNNING SHOE
When the carbon fiber shoe landed in 2018 I was not convinced that they help you run faster. The elite runners were racing in them but they are already fast. After a while a few of our Forerunners clinic members started to race in them and had remarkable improvement in their finishing times. Many ofContinue reading “THE CARBON FIBER PLATED RUNNING SHOE”
3 Ways to Prepare to Race Faster When Tapering
As race day approaches you begin to taper by reducing your training volume. This allows your legs to bounce back from all of your hard work during the weeks leading up to the race. You feel you can run faster as your fatigue level drops and you have more energy. Most runners will reduce volumeContinue reading “3 Ways to Prepare to Race Faster When Tapering”