![]() ![]() Thursday: Strength Club / Strength Training Tuesday: Strength Club / Strength Training Level 1: Easy 3-Mile Run or 2-Minute Walk / 4-Minute Easy Run Experienced runners can opt for either Level 1 or Level 2 depending on their goals. You’ll still cover 3-miles, just at a walk/run pace. If you’re just starting our training plan, we’re so excited to have you! For new runners who aren’t comfortable running 3-miles yet, we recommend starting with the Level 1 Walk/Run plan. ![]() It’s official, you’re doing the Broad Street Run 10-Miler! Week 3: You Got in the Lottery, Now What? □ These allow you to stay active while giving your running muscles a break. Not a Strength Club member? Join today! Or incorporate strength-building exercises like squats, deadlifts, lunges, planks, and presses so that your body is strong enough to take on your running.Ĭross-Training: Not to be confused with Strength Club or strength training, cross-training incorporates activities like spin class, barre, hiking, yoga, and swimming. Strength Club: Strength Club workouts are scheduled for Tuesdays and Thursdays. You should have at least one full rest day every week. Avoid doing static stretches.Ĭool Down: Take about 3-5 minutes after each run to stretch. ![]() High knees, leg swings, and arm circles are a great place to start. Warm-Up: Take about 3-5 minutes before each run to prep your body for your run. Example: 2 minutes walking and 4 minutes running. Throughout the program, gradually increase the time spent running while decreasing the time you spend walking. Start by alternating walking for 1-minute and running for 1 minute. Walk/Run Method: The Walk/Run Method is a great way to improve endurance if you’re not ready to run continuously. If needed, this is a pace you’d be able to hold for hours. On a scale of 1-10, your effort should feel like 3 or 4. Easy Run: Easy effort runs make up the majority of both training programs.
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