I hope everyone has taken the time to punch their mile time (from last week) into the system to get a good idea of your finish times and/or training paces. If you need help with this, or have additional questions, please do not hesitate to ask. It is also a great idea to purchase one of Jeff Galloway’s books for more detailed instruction.
Here are some guidelines to follow for your running 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 and the other race pace runs on Tuesday and Thursday. As a general rule of thumb, most runs during the week will be 40-55 minutes long.
Always try to take Friday off to prepare for our Saturday training.
This week we the marathon program calls for 5-7 hill repeats for a total of 7 miles. We will organize a route that will dictate these details. Remember, to pace yourself approximately at 10K pace when running the hills and always walk back down. These are not fun, but very important. The mini marathon people are should do 2-3 hills for a total of 4-5 miles.
That’s it for now. We hope to see everyone Saturday!