Week 5 (final week of "base" training)
Monday 10/19: 3 miles
Tuesday 10/20: 4 miles
Wednesday 10/21: 3 mile "Tempo Run" - Warm-up for the first mile; pick up your pace for 1 minute (a "tempo" pace--see post on pacing); return to BASE pace (NOT warm-up) for 2 minutes. Repeat 5 times--no walking, stopping, etc. Base pace the remainder of your mileage.
Thursday 10/22: Cross-train min 45 minutes
Friday 10/23: 3 miles
Saturday 10/24: 5 miles
Total mileage: 18 miles
Week 6 (first week of "official" training!)
Ok, there's no playing around now. You CAN commit yourself to a fairly rigorous training schedule for the next 2.5 months. Not even Christmas can stop you from owning that half-marathon course. So, tell yourself right now that these workouts are necessary, not some "day spa" moment you can squeeze in if you have the time*. You can do this!
Monday 10/26: 3 miles
Tuesday 10/27: TRACK workout-I will hold an AM and PM session. More info to follow.
Wednesday 10/28: 4 miles
Thursday 10/29: 3 mile TEMPO (same as last week's)
Friday 10/30: 2 miles
Saturday 10/31: 5 miles
Total mileage: about 21
*note: please let me help out if baby-sitting is an issue...
This is super exciting for me!!
ReplyDeleteKate, thank you SO VERY MUCH for coaching us, doing the track workouts, etc. Thank you, thank you, thank you!
I ran the Tempo run this morning and just wanted to share that I took 1 minute off of my run as compared to Monday which was on the same course.
ReplyDeleteNow I have a question, how does elevation and temperature affect a run? I am running at 6000 ft and it was 35 degrees this morning.
Just wondering if anyone knows if you can take jog strollers on either the Mira Costa or Aviation tracks?
ReplyDeleteBrynn - I've seen strollers on the Aviation track, but it is a narrow track (only 6 lanes - compared to 9 at Costa), so I wouldn't go at peak hours! I'm not sure what the official rule is though. I don't think I've ever seen them on Costa's. I'm going there in the AM so I'll check to see if there are any signs posted.
ReplyDelete