Tri Spirit

Kentish Express Ashford & District - - Sport -

Run­ning work­outs: Don’t worry about how fast you can run; just try and cover the dis­tance – or ap­prox­i­mately the dis­tance sug­gested. Ideally, you should be able to run at a pace that al­lows you to con­verse com­fort­ably while you do so. This isn’t al­ways easy for be­gin­ners, so don’t push too hard or too fast. Un­der this work­out plan, you run three days of the week: Tues­days, Thurs­days and Sun­days – Sun­days be­ing a longer run. The spe­cific in­ten­si­ties for the ses­sions are de­scribed be­low: Very easy: A pace that is very com­fort­able and you can run Tri Spirit’s Jac­qui Maxted stepped up in dis­tance and came away with top age group spot.

Maxted (above left), com­pet­ing at the Sus­sex Triathlon at Ash­burn­ham, raced for the first time at the stan­dard dis­tance – 1.5k swim, 40k bike course and 10k run. She crossed the fin­ish­ing line in 3hr 27min 57sec.

Dar­ren Clark (be­low left) raced in the sprint event and set a per­sonal best 1:48.12.

Steve Maxted was in a com­bined team and fin­ished in third place.

Tri Spirit’s next event is the Chil­ham Castle Duathlon on Oc­to­ber 18. for another 20 min­utes Easy: A pace you can run com­fort­ably and hold a con­ver­sa­tion Steady: A pace that is brisk and you can only talk for one or two sen­tences Hard: A pace that is fast where you have dif­fi­culty in talk­ing Rest: The most im­por­tant days in any run­ning pro­gram is rest. Rest days are as vi­tal as train­ing days. They give your mus­cles time to re­cover so you can run again. Ac­tu­ally, your mus­cles will build in strength as you rest. With­out re­cov­ery days, you may risk in­jury and limit the ben­e­fits from the pre­vi­ous run. Long runs: The long­est runs of the eight-week sched­ule are planned for Sun­days, since you prob­a­bly have more time to do them on the week­ends. If Sun­day isn’t a con­ve­nient day for your long runs, feel free to do them on Satur­day – or any other day of the week for that mat­ter. What pace should you run? Go slow. There is no ad­van­tage to go­ing fast dur­ing your long runs, even for ex­pe­ri­enced run­ners.

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