At this point in your training you are 14 weeks away from the target. This is a time to focus on faster/harder workouts while still minimizing workout times. You are still establishing your base.
As you work through the days, try to cover more mileage in your 30 minutes. If you got to corner A last week, try to get to corner B (a bit further) this week. If you ran 3 miles last week in 30 minutes, try to run 3.1 miles in 30 minutes this week. Pick up your speed a bit, for a limited amount of time. This will help you improve while keeping you from getting injured by too much too soon - a very common injury scenario.
As always, try to stretch at the end of your workout and be sure to warm-up before getting into the meat of the day's training. Next week we'll go over foam rolling for stretching and injury prevention.
April 19-25, 2010 SF Half Marathon Training for Participants who already have a base
Goal: Continue Building Your Base
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Monday: REST
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Tuesday: 3 miles or 30 minutes moderate pace
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Wednesday: Track Workout or 3 miles or 30 minutes hard pace/tempo run*
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Thursday: REST
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Friday: 30 - 60 minutes of hard strength/core/flexibility training
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Saturday: Cross Train up to 1 Hour or REST (Low Impact - swimming, cycling, walking, strength , core, flexibility workout)
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Sunday: 70 minutes (5 - 10 min. warm-up, 50 - 60 minutes tempo, mimic 10K race pace when possible (ie. 10 minutes hard, jog a minute, 10 minutes hard, etc. for 60 minutes) 5 min. cool down
Total time walking or running _______________
*3 miles or 30 minutes means to do whichever takes longer. If you do 3 miles in 60 minutes, that's your workout. If you do 3 miles in 24 minutes, keep going for 30 minutes. If you have questions about the training contact CoachStephanie@gowowteam.com
* No specific results are guaranteed and all participants should have an OK from their doctor saying that rigorous exercise is OK.
Be sure to send your comments or questions.
The WOW Team is training for the SF Half and SF Progressive Marathon. All women are invited to join in.