Canadian Running - - EXOTIC DESTINATION -

The week of the race is a bit dif­fer­ent. There is still a work­out on the Wed­nes­day, but it is much less than what you’ve been do­ing up to now. Still run at a good speed, the in­ten­sity re­mains but the vol­ume is lower. You’ll run less over­all in your runs this week (and maybe fewer runs). The work­out for begin­ners is four one-minute intervals at 5k goal pace, done on the road. This gives you the op­por­tu­nity to get a feel for race pace as you are rest­ing up, and cal­i­brate your en­gine so you are ready to go on the week­end. For in­ter­me­di­ate and ad­vanced run­ners, you can do a few more reps, and they can be a lit­tle faster than your goal pace. I sug­gest 8x30 sec­onds for in­ter­me­di­ate and six one-minute intervals for ad­vanced run­ners. You’ll prob­a­bly be ex­cited and run faster than planned, and that’s OK. Just fo­cus on stay­ing re­laxed and smooth.

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