Rest Day

Recommended Warm Up for Workout Days

I highly recommend on your "workout days" to do your suggested WU run, then before you go into your workout, do some light stretches, some drills such as high knees, kick butts, A's, B's, Carioca, and quick feet. End with a few short sprints (like 10 seconds each with 30 seconds REC) to get your heart rate up and increase blood flow!!! When I am going through my drills and stretches, that is the time I really think about what the purpose is of the workout is and make sure I understand the task at hand. Now it is time to get focused and time to GET AFTER IT!

Pacing Key

Easy-true warm up mode. Shaking things out, able to carry on a full conversation and then some. 4-5 out of 10 30-45 seconds slower then your marathon pace Conversational- Being able to tell someone a story or about your day with some big breaths but nice and comfortable. 5-6 out of 10 30-seconds slower then your marathon pace Short Answer pace- Threshold pace or close to your half marathon pace. Can reply to a question but not tell your life story! 😜 ie. Coach asks runner, “How are you feeling? Runner says, “Bring it on Coach!” 7-8 out of 10 Hard Pace- VO2Max effort, 5-10K pace I feel good but when is this going to end! 8-9 out of 10 Sprint pace- 1 mile pace 9 out of 10. Feel the burn! All Out Pace- 10 of 10 Balls to the wall! No talking just want to puke!

Here We GO!

Nice and Easy 20 Minutes of movement at easy to conversational pace.

Rest Day

On and Off

7 Min WU(Warm Up) at Easy Pace, 10 Minutes of 1 Min On(Short Answer), 1 Min Off(Conversational Pace), 7 Min CD(Cool Down) at Easy Pace. On=Short Answer Pace Off=Conversational Pace

20 Minutes Easy

Recovery run after your workout yesterday. You are having a great start to this program!

Rest Day

Take a day off, go for a walk, take a nap, go on date, make a good meal, watch a movie, just do something fun. Let your body rest and recover.

Shake It Out

First long run. Easy/Conversational Pace.