|
Congratulations to
all that finished the dreaded long run. They had a voice of
confidence after accomplishing this long run. I recommend trying one
this weekend if you were unable to get one in. It will make a big
difference in your performance and attitude towards the 10K
distance.
With all the
training you have put in, you should now concentrate on the
logistics of the race so there are no surprises race morning. You
should know where to park, where it starts, what time is starts,
which race you are in, and where you are going to meet your family
and friends at the finish.
I recommend wearing
your own watch and starting it when you cross the start line and
stop it when you cross the finish line, it may take you a few
minutes to get to the start line.
Take the time to
plan out what time to leave so you have plenty of time to park, get
to the start and get a good position at the start. Pay attention
to the details so you have a relaxing race with no logistical
nightmares.
If you have
questions, feel free to contact me at 472-3254 or by email at
paul@runtex.com.
|
Week 12 |
Walkers |
First Timers |
Runners |
|
Tuesday |
30 minute walk |
30 minute steady run
|
30 minute steady run
|
|
Wednesday |
30 min recovery walk |
45 min recovery walk/jog |
45 min recovery run |
|
Thursday |
30 min easy walk |
30 min steady run |
30 minute steady run
|
|
Friday |
45 minute of (5 min easy/5 min
hard) walk |
45 minute of (5 min easy/5 min
hard) run |
45 minute of (5 min easy/5 min
hard) run |
|
Saturday |
Rest |
rest |
rest |
|
Sunday |
4 mile steady walk |
4 miles steady |
4 Miles steady |
|
Monday |
45 minute easy walk |
30 min recovery jog/walk |
30 min recovery run |
|
