Focus on conditioning rather than race pace
IF you are following this plan then you are entering week three of the program leading into the Wangaratta Fun Run’s half marathon event.
Loading for this week is focusing well on time on your feet and conditioning rather than pace.
Strength training also features while self reflection and education will also prepare all half marathon runners on and off their regime. THURSDAY 5km run and a good strength session again today. Advanced runners can do up to 7 x 800m repeats. Walkers can walk 5km and also do the strength session. FRIDAY Rest from training today. But you don’t have to rest from improving your knowledge and or diet. Today might be a good time to get online and subscribe to a running magazine or visit the library and borrow a running book. SATURDAY 60 minutes of cross training today. That will be two days in a row without running and hopefully makes you keen for tomorrow’s longer session. If feeling really good today, then complete the cross training at a harder effort. SUNDAY The long run is 12 kilometres this week (16km for advanced, 2 hours for walkers). Remember that the long session is about time on your feet more than it is about pace. Stretch at halfway if it helps. And if it’s hot then don’t skip the session but embrace the heat knowing that it’s making you fitter and stronger.
A stretch and strengthen session again today. Remember that there are plenty of great gyms and personal trainers out there that can help you with strength training too. And for those doing it at home or work, remember to check out the website for some good online videos and tips. TUESDAY Today is a 6km run. By this stage you are welcome to start running these Tuesday sessions a bit faster if you are feeling good and / or add another strength session. Remember though that race week is when it all comes together, so be careful not to overdo the training along the way. WEDNESDAY 5km run today. If you did 7km at a harder effort yesterday, then consider backing off today. Or if yesterday was easy, then step it up today, even if only for part of the run.
How did you feel today compared to last week? Are you seeing and feeling the results of your training? Are you starting to believe you can achieve the distance or a time goal?
For further details of the training programs visit the website at www. wangarattamarathon.com. au then click on “Training”. Additional discussion is available on the facebook page at www.facebook.com.au/ wangarattamarathon.