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The Training Studio

The Training Studio

Week 4

Ok, last reminder, 6:30am start again this weekend!

I heard several of you enjoyed the 10 mile route last weekend.  That is also one of my favorite’s.  It is a nice change of pace with some great scenery.  We are changing it up again this week and heading towards Bowling Blvd for eleven glorious miles this week.   Click HERE to view this weeks 11 mile training route.

I am going to leave the notes below to read once again, just in case some of you missed them from last week.

Ok, everyone should be starting to settle into a specific pace and training group at this point.  Here are a few important tips to remember when running longer then one hour.

  • Always bring something to eat and replenish calories when running/walking beyond one hour.  Our recommendation is to take in at least 15 grams of carbohydrate every 30 minutes (past the hour mark)
  • Hydrate, hydrate, hydrate!!  this can not be over-stated enough.  Hot and humid conditions can make for a miserable running experience if you are not properly hydrated.  Bring extra water bottles/belts if you feel that the water stops every 2 miles aren’t enough.  That also means staying hydrated during the week as well.
  • Keep the pace, slow and comfortable for your weekend long runs.  Conversational pace is highly recommended.

Don’t forget to study up.  We have put together what we believe to be the most comprehensive Online Running Manual available.  All of your running/walking questions can be answered in this manual.   If you are interested in participating in a mini marathon this fall, we would like to recommend the Fall Runathon series.  This new series consists of a 5k (Sept. 6th), a 10K (Oct. 4th) and a mini marathon (Oct. 25th)  Click on the link to get more details. Once again, I can’t stress enough the importance of recognizing our sponsors.  Without these people, this program would not be possible.  Here is a list with links for more information about each company.

KORT 

Ken Combs Running Store

Cheddar Box

Use the following bullet points to help you decide which schedule to use.

  • Is this your first race of this distance?  If YES, use beginner
  • Are you willing to do speed-work and add a fourth day of running?  If YES, jump to the Intermediate schedule
  • If you have run this distance several times, want to increase your speed and are willing to put in the time, then proceed to the Advanced schedule.
  • If you want to run recreationally to stay in shape and don’t really care about finish times, stick with the Beginner schedule.

Training Schedules:

Don’t forget that our number one goal is to promote the fine sport of running.  We strive to do everything in our power to help make running an enjoyable experience for everyone.  Please do not hesitate to contact us with any questions of concerns.