RECOVER AND RECHARGE

Gains in fitness happen when you rest. Your body needs to recover in order to absorb the work that you have done and to allow the physiological adaptations to a training stimulus to take place. 

You'll also reduce injury risk, recharge mentally and maximize your performance on race day. 


REVIEW YOUR TRAINING LEVEL 


Week 7 Novice 

Monday: 60 minute cross & strength train

Tuesday: 3 mile run

Wednesday: 30 minute cross & strength train

Thursday: Rest

Friday: Rest

Saturday: Race Day!

Sunday: Recovery

Week 7 Intermediate

Monday: 3 mile run & strength train

Tuesday: 4 mile run

Wednesday: 35 minute x-train or 30 minute tempo run 

Thursday: 1-2 mile run 

Friday: Rest

Saturday: Race Day!

Sunday: Recovery

Week 7 Advanced 

Monday: 3 mile run & strength train

Tuesday: 30 minute tempo run 

Wednesday: 35 minute x-train or 3x800 5-K pace

Thursday: 1-2 mile run 

Friday: Rest

Saturday: Race Day!

Sunday: Recovery 


DEFINING THE FITNESS STRATEGY


Cross Training (x-train): Another form of physical activity to work your muscles in a different way.

Examples: Swimming cycling, stair-climbing, the elliptical and speed-walking. 

Pace run (AKA speed work): Train at a fast pace and you will run at a fast pace! This interval workout will take you to a fast run and alternate it with walking or jogging. You will perform 800-meter repeats every other week (Intermediate + Advanced runners) and 400-meter repeats on even numbered weeks (Advanced runners only). Run these at about a 5-K pace, walking/ jogging between each repeat. Best done on a 400 meter track but can be done on the road or trail.

Tempo run: A tempo run of 30 to 40 minutes begins with 10-15 minutes of easy running, building up to 10-20 minutes of faster running near the middle, and ending with 5-10 minutes easy running. The pace build-up should be gradual. You can do tempo runs almost anywhere: on the road, on the trails or even on the track.