Here we go… if you’re not coming on Tues or Thurs to Taylor Track Time, please do the whole thing. We’ll have different stuff at practice.
If you are planning to come to track on Tuesday only, please do Day 2 on your own.
If you are planning to come to track on Thursday only, please do Day 2 on your own.
If you’re coming to both days of track. please do Day 2 on your own.
Remember, running = power walking for some of you.
Day 1: 5-10 min warm up walk. 10 x 1 min run/1 min recovery walk. Recovery walk for a total of 3 min after the 10th one, then 5 x 1 min run/1 min recovery walk. 3-5 min cool down. Please continue to d distinguish your runs or power walk sections. I want these to be faster than what you’ve been doing. They are still short, and they have short recovery. We are working on your ability to recover.
Day 2: Course prep day. Finally, we’re taking it to the actual Good Life 5k route. Warm up with a walk around Bull Branch Park loop, then head up Dellinger for the route. Start running/power walking here, and take it easy. Go about 10-12 min of running, then walk 1 min (at most, rest 1.5 min). Repeat at least one more time. If you’re feeling good, do a 3rd time, as long as the pace is easy. We’re not trying to push it yet. This should still be Zone 2 work. Finish walking the course as needed.
I did this yesterday, and made it all the way around with only about 2.5 min of walking, and it took about 40 min to do the course; warm up was extra time. This may be less than 1 hour, it may be more. Completing the warm up loop and the course is the objective.
Day 3: Endurance day. 1 hour of movement, somewhere in between leisure & Z2. If you were running before the start of this program, warm up 10-15 minutes, then run 15 min Z2, 1 min walk; repeat til time. Will be similar to Day 2, but that’s ok.
Week 7: Day 1 – We are again working on distinguishing different paces. 10-15 min warm up, 5 min easy jog, 2 min walk. Main Set: objective is to get faster as your time running gets shorter.
- 5 min run, 2 min recovery
- 4 min run, 2 min recovery
- 3 min run, 2 min recovery
- 2 min run, 2 min recovery
- 1 min run, 2 min recovery
5-10 min cool down easy jog/walk.
Have a great week!
~ Sharon