week three

After this week we can officially claim that we have started a habit, if we follow the rule that it takes 21 days to start a new habit.

Track Day:

20min. easy run
4 laps with a minute or so break in between ea lap
warm down/ jog the rest to total 45 min.

*if you can't get to a track, try picking up the pace for 2:30min 4x's then break in between.

Hills Day:

20min easy run
Find a hill that may take to 45sec to 1 min to get up (you should be huffin and puffin at the top :)
Run that 4 x's, or if your hills are longer, then you can do it less times.
warm down/ jog the rest


Long Run:

We're up to 7 miles!

Good luck!

week two

This week our goal will be to reach 6.5 miles for our long run, which will be toward the end of the week. We'll be fine if we inch our way up a half mile at a time.

Mon/Tues: One day do the 45 min easy-paced run;
The other day do something chill like a 20 min run or a walk

Wed/Thurs: 45 min run
Then something more chill

Fri/Sat/Sun: Schedule your 6.5 mi run.
The other days are for something chill and maybe a nice hike/bike ride/or yoga class.

The days are just more of a breakdown of the week. Of course, do what works for your schedule.

Things to think about for the next week:
-Ways to add variety to your 45 min run.
-Adding some hills to those runs.
-Adding speedwork into the workouts. Can you get to a track or some kind of a course?
-More ways to stay motivated/ finding things to look forward to.

week one

ready or not?

2- 45 min. runs: easy-med pace

Our long run this week will be 6 mi.  at easy-med pace.  If you need to walk, every mile or so take a one min. walking break.  

Bonus points if you add in another day with 1hr of activity such as a hike, aerobics class, yoga class, or bike ride!

some tips for motivation:

• when you finish a run, blog it
  
• check it off on your calendar
  
• call me whenever!