Summer Running Challenges- Week 6Posted by: FitPro | Posted on: July 14, 2013
We are over the halfway mark of our summer running challenges and this week is the last week of run/walk intervals. If you’ve been progressing along from week to week you will definitely be ready for the next challenges 🙂 Think distance vs time.
I mentioned last week to start looking for some local 5K distance runs that you can get registered for by the end of August. This will be a great opportunity to see how much you’ve improved from all your running workouts. You can incorporate 1 minute walk breaks after the water/aid stations on the course, or whenever you need to. Just be sure not to run the day before or after a race.
Here are this weeks running challenges:
NOTE: these workouts are progressions from our past 12 weeks of training (bday 5K-week 6 of summer running challenges).
On M/W or T/Th perform the following SL (semi-long) and R (recovery) workouts
Day one – semi long run (M or T): 2 sets of 12:1 run/walk ratio. A relaxed effort of running for 12 minutes followed by a 1 minute walking break.
Day two- recovery (W or Th): 2 sets of 10:1 run/walk ratio- a very relaxed effort of running for 10 minutes alternating with 1 minute of walking. This day is considered a RECOVERY workout. Flat terrain such as a track/trail or walk the hills on your favorite route.
On Saturday/Sunday perform a L (long) running workout
Day three- long run (S or Sun): 4 (18/1) ratio. For the duration of 4.0 miles alternate running for 18 minutes with 1 minute walking breaks.
Train to run continuously for 20 minutes. Choose 3-4 days this week (alternate days) and perform the following workout:
Week 4: After a proper warm-up (7-10 minutes of brisk walking) run for 4 minutes and walk for 1 minute. Repeat this 4 times.
Whether you are doing option 1 or option 2 for training this week, please make sure you are properly warmed up with at least 7-10 minutes of lower intensity activity to prepare your legs for the workout. Great examples are brisk walking, really light jogging or use some of our warm-up drills from OTBC 🙂
ADDITIONAL MUSCLE CONDITIONING WORKOUTS:
STRETCH all of your muscles out at the end of your workouts. Hold for 15-30 seconds each. You can use the following stretches below:
Fab 5 Stretches: <<<<<CLICK HERE
Happy running and training ~ Amy