Ok, remember when I told you there would be a few weeks that didn’t go along with the traditional plan? Well, this is one of those weeks. Traditionally we would switch gears into either a hill repeat workout or speed work, but we are going long again. This week the marathoners are scheduled for 17 miles and the mini marathoners have 10 miles to take care of.
I heard last week that the humidity was still unbearable. Keep focusing on your hydration during the week and bring extra water with you during the run to combat this. Don’t forget, we plan to depart from our St. Matthews location at 7:00am sharp.
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!