Kevin is away on holidays this week. Please read over the email for the training prescription this week. Benny will guide you this week! Please note the time change on Saturday, group will be starting at 7:00 am instead.
Group goals this week:
Tuesday at 6:15 pm
5 to 8K Progression Run
-- Run Easy for the whole run, during the last 10 minutes, pick up the pace to a Steady effort.
Thursday at 6:15 pm
Hill Workout with Benny.
Toolbox spotlight: Hills and all of their varieties (hill sprints, short, medium, long).
What is it? Repeated bouts or incorporated into a training run.
How and why does it work? Running efficiency is a function of storing and releasing energy. Running uphill inhibits your ability to do that. The result? Increased metabolic output to match the demands of the task. Per unit time, a stiff uphill bout of exercise offers insane bang for buck with respect to stress response. Uphill running offers a low impact environment. The only caveat is the downhill aspect, the strong eccentric loading that occurs can cause more muscle soreness and the overall impact can be avoided by performing a brisk walk or jog down on lower gradients.
Bottom line: Hills offer a great way to add intensity to a otherwise continuous easy run, and introduce more intense running prior to flat interval repeats during the early parts of a training program or as a refresh session in the middle of a schedule.
Saturday at 7:00 am
The Long Run:
Add 5 minutes to your previous longest run. Turn around half way.
Keep it easy, good mechanics!
New intermediate runners: Aim for a 35-40 minute run. Add a 30 second walk break every 5 minutes as needed.
Learn more about the long run part 1 & part 2