As promised here are my workouts from the first week of running classes. All of you out there that took the classes: YOU ROCKED! You all did so awesome!! Looking forward to next week (Wednesday class...gear up for some HILL work!!). And for those friends far away and want to ease into a running routine, or change up your current running routine with speedwork and hills, have at it!
Topic of the week: Setting goals and training journals.
I asked the group to jot down 5 reasons why they are getting into a running program. I also asked them to write down one goal for the end of the 7 week session (i.e. run a 5K, run/walk a 5K, run a mile, etc.). I talked about the importance of training journals. I love seeing all the miles I have run and it comes in handy when I am nervous about an upcoming race. I just look through my journal at all my hard work and feel confident that I am prepared to race and have trained hard! There are lots of great online training journals or ones that you can buy (I use a generic one purchased at a running store) or a blank planner/calendar or plain old spiral notebook will do!)
The workout: Brisk 5 minute warmup walk (Zone 1 build to Zone 2). Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk 5 min. cool down (Zone 1). This brought us to about 3.3 miles. The group's homework is to do this workout 2 more times this week.
Zone 1: Very easy effort with comfortably light breathing (easily can carry on conversation)
Zone 2: Easy effort with increased breathing volume (can carry on conversation with short sentences)
Zone 3: Moderately hard effort with somewhat labored breathing (difficult to carry on conversation)
Zone 4: Hard effort with labored breathing (not able to talk)
Zone 5: Very hard effort with panting (all out effort)
- 1 mile warm up
- Timed 1 mile to determine various speed training paces (i.e. 5K, 10K, ½ marathon). Run a "comfortable hard" pace you can maintain for the mile.
- 400mx600mx800mx600mx400m with recovery jog in between (400 at 5K pace minus 10 seconds, 600 at 5K pace, 800 at 10K pace, 600 at 5K pace, 400 at 1 mile pace and all out)
- cool down