You now have 15 weeks of training left before the “Ache” in September. On average you are going to be running or run/walking 3-4 times a week so this leaves you with somewhere between 45-60 training sessions – just think of all those miles you will be able to log in. YES, you are going to log them in your training journal. That can be something as simple as a piece of paper you keep near the door or as complex as an online journal that keeps track of all your miles, heart rate zones and times. Write it down and make yourself accountable!

Now I can already hear you thinking…”oh no, I have to run 45 times on my same 4 mile route. I am going to go insane!” Here is the beauty of training for a race – variety.

Here is the way week 1 should look:

Day 1 – Easy 30 min jog. If 30 min is way too much then 20 min. If you need to jog 30 seconds and then walk 30 seconds for the entire thing that is ok. If you are planning on only walking then alternate 30 seconds of hard walking with 30 seconds of easy walking. You are going to need a watch for this – actually you are always going to need a watch so invest!

Day 2 – It is best if you can take a day of rest inbetween. Today you are going to find a good long hill. Walk/jog 5-10 min to get your muscles warm and then walk/jog up-hill for at least 30-45 seconds. Use your arms and lean forward and get up on your toes. Now, you did it! You should walk back down to the bottom and do it again. These are called hill repeats, they will make you strong. Do be careful running down the hill if you have problems with your knees. Also note that the hill does not have to be very steep for you to get the benefit.

Day 3 – Long Slow Distance (LSD)- Today is the day that you go further and easier than you have on the otehr days. Depending on your fitness level this should be anywhere from 45-60 min. For the first few weeks those of you planning on running might end up walking more of this than running. That is ok, you have to start somewhere.

Questions or comments are welcome.

 Katie