After four complete weeks of training thus far, some of you seem to be adapting very well to the new and improved system. Don’t forget to try at least once each week to run a “magic mile” to monitor your progress. Just remember to keep an open mind and follow through with all aspects of the Training Studio Run/Walk program. I have seen a significant drop in attendance on those weeks that we train with either hill repeats or speedwork. This must mean that those not in attendance do not want to become stronger runners and are not interested in getting any faster. I hope that is not the case.
We are back to a long run this weekend. The marathon group is scheduled for 12-14 miles and the mini marathoners have 8 miles scheduled. From this point forward our Saturday schedule will rotate between a long run and either speedwork or hill training. There are a few exceptions but for the most part every other week will have a long run scheduled.
Here is another reminder about what you should be doing during the week. Mini marathon people are running two days during the week (with one being at predicted mini marathon pace and the other one minute per mile slower). Each run should be 30-45 minutes long. On the other hand, marathoners should be running three times per week (two runs at predicted marathon pace and one run one minute per mile slower) Try to schedule the runs with the slower pace on Monday (40-55 minutes) and the other race pace runs on Tuesday (25-35 minutes) and Thursday (40-55 minutes). Always try to take Friday off to prepare for our Saturday training.
Check out the links below to brush up on the entire Galloway run/walk concept and why it is important.
Walk Breaks, be sure to pay special attention to this one. He has changed the ratios drastically. This will be the single hardest thing for people to mentally comprehend.
Magic Mile Prediction Formulas, this is where you will punch in your mile time to get your predictions
Hope to see everyone at The Training Studio this Saturday!
Dale