Thank you for a good week. We had a much better attendance this past week. If you have been reading this section of the Runners' Edge Club email for weeks now and aren't sure if you are a part of this group, ask yourself do you want guidance to run a personal best for 5-10K? Then this group is appropriate for you.
Alot of you have been sharing some summer racing goals with me. Keep the feedback coming and I can provide a roadmap for you. The first step in achieving these goals is to be accountible and be consistent. This clinic is always changing and depending on the attendance, interests and abilities I will continue to tailor the clinic appropriately.
Tuesday at 6:15 pm
5 to 8K Run with Pick-Ups.
- 8 x 20 second surges on 2 min cycles, Easy running between.
Thursday at 6:15 pm
Run - Track Workout at Oakes Park in Niagara Falls (click here for directions)
- bring a watch so I can record your results.
Why intervals are a good idea.
Intervals offer a great way to challenge yourself. The benefits of running at a high percentage of your aerobic ability brings about strong central and peripheral adaptations. If you share with me your goal times for upcoming races, I can prescribe the proper training intensity for a given workout.
Saturday at 8:00 am
Run - 7 to 10K Easy
Keep it easy, good mechanics! A Steady km at the end never hurts!
- Stop and stretch as needed at Mother Theresa, take water as needed.
How to progress the long run?
I would prefer that you increase distance, maintain for 1-2 weeks before progressing the distance again. Further and faster is nice, but doing the same pace, distance and terrain while feeling more relaxed is also a great sign of adaptation.