Congratulations to the group for your training thus far! Everyone is doing an exceptional job. At this point in your training you should be using a combination of short and long walks/runs. As you know, our training is set up for one long run/walk and a few short runs/walks per week. The goal of these long runs/walks is to be able to start and finish them at the same pace. It’s important to find your comfort level in order to complete the distance set for the week.
Here are some guidelines for the long walk/run sessions:
Warm up: Try a 5 minute brisk walk. Your speed should increase as you move from the warm-up into your paced walking.
Intensity: Set your intensity for what feels best for your body. Only you know your body and how it reacts. Distance and endurance are the goals with these walks but keep time in mind when you set your pace. Remember that during the marathon we need to complete each mile in 18 minutes.
Cool Down: Try and finish your walk/run with 10 minutes of walking that’s slower than your normal training pace (it’s a cool down stage and this can be part of your miles).
Post-stretch: After you have completed your long walk/run be sure to stretch your muscles out again.
In combination with our weekly long walk/run, you will be doing your short walk/runs on your own or with a buddy. These are based on time rather than distance.
Here are some guidelines for the short walk/run sessions:
Warm Up: Try 5-10 minutes of light walking or jogging.
Intensity: Set your intensity at what feels best for your body. With these sessions you should be more concerned with time. Only you know your body and how it reacts. The goal is to keep moving for the allotted amount of time.
Improve Time & Speed: Challenge yourself each week to improve the average time it takes you to complete 1 mile. To do this, try creating even speed intervals on your route or track. On one stretch, increase your speed. On the next, decrease your speed to that of your normal training pace (this is your recovery interval but be sure you don’t slow down to a casual walk). As you continue to train, you will be able to increase the distance of the quick pace intervals and decrease the distance of the normal pace intervals. As your minute/mile time improves, integrate your new pace into your long walk training sessions.
Cool Down: Try and finish your walk/run with 5-10 minutes of light jogging (it’s the cool down stage and this can be part of your miles.)
Post-stretch: After you have completed your short walk/run be sure to stretch your muscles out again.
It’s important to listen to your body and set personal goals for yourself, each with long and short walks/runs so that over time you are prepared for the big race day!
Happy and Healthy Training!
Prudence
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