We are back to hill work this weekend. This is a little change of pace from our traditional routes because we are staying on one hill this time. We ask that everyone run the warm-up portion (approximately 2.25 miles) to the bottom of the hill then simply sprint up at around 10K pace and jog slowly back down to recover. The marathoners repeat the hill (up and down) 8 times for a total of 13 miles, while the mini marathoners will enjoy the hill repeat 4 times for a total of 8.5 miles. After you complete the last climb up, don’t worry about jogging back down, just recover slowly by jogging back towards The Training Studio. Remember, to pace yourself approximately at 10K pace when running the hills and always jog slowly back down to recover. These are not fun, but very important.
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!