Week 2: Get Equipped!

Happy feet finish the race! Make sure you're equipped now, before the real training begins.

When it comes to running, great shoes are your best friend. As you rack up the mileage, shoes start to deteriorate, becoming thinner and stiffer. This wear and tear can cause changes to your running mechanics, putting you at increased risk of injury.

Experts recommend swapping out your shoes every 400-500 miles. With a lot of miles ahead of you over the next 11 weeks, now is a great time to upgrade. Make sure your shoes fit properly. Don’t be afraid to run around the store and test them out!

  • Think fit, not fashion. 
  • Buy the right size! The fit should be roomy enough in the forefoot- about half an inch-but not sloppy.

  • Try them on and buy in store. Some retailers will even let you stride out and put them to the real test.

Visit Runners World for more tips! 


REVIEW THIS WEEK'S TRAINING


Week 2 Walker

Monday: 30 min cross/strength train

Tuesday 1 mile run

Wednesday: 35 min cross/strength train

Thursday: 1 mile run

Friday: 1 mile

Saturday: Rest

Sunday: 2.5 mile run

Week 2 Novice 

Monday: 30 min cross/strength train

Tuesday 1 mile run

Wednesday: 35 min cross/strength train

Thursday: 1 mile run

Friday: 1 mile

Saturday: Rest

Sunday: 2.5 mile run

Week 2 Intermediate 

Monday: 3 mile run & strength train

Tuesday: 4 mile run

Wednesday: 30 min cross train or 35 min tempo run

Thursday: 2 mile run & strength train

Friday: Rest

Saturday: 6 mile run

Sunday: 60 min cross train 

Week 2 Advanced 

Monday: 3 mile run & strength train

Tuesday: 20 min tempo run

Wednesday: 35 min cross train or 4x400 mile pace

Thursday: 4 mile run & strength train

Friday: Rest

Saturday: 3 mile pace run

Sunday: 5 mile run 


DEFINING THE FITNESS STRATEGY


Cross Training: 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.

For walkers: use the following to set your pace and build endurance.

  • Stroll: normal breathing, enjoy your walk.
  • Easy: slightly quicker pace, slightly harder breathing.
  • Brisk: walking with purpose, harder breathing but can still hold a conversation.

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.