Running Week 1

Hi Everyone – and welcome to the first week of your running program!

Starting tomorrow (Sept 2) – and “running” (ha ha) for 8 weeks until our “race” on October 28 – your GOAL will be to complete THREE specific workouts each week:

• one “interval” workout…
• one “hill” workout…
• one “endurance” workout (LSD = long slow distance)

The objective of intervals is to make you faster – the objective of hills is to make you stronger – and the objective of LSD is to improve your endurance and fat-burning efficiency.

Each week, I will also post a short Audio/Podcast explaining the objectives for the coming week. Workout 1 audio is below:

I will also post each workout to this blog – so here is WEEK 1:

• Sat Sept 2 or Sun Sept 3:
  • 60-minute Long Slow Distance (LSD) – “endurance”
    • RPE (rating of perceived exertion) = 5-7 (out of 10)
      • NOTE = be sure to go hard – easy – NOT “medium”

• Mon Sept 4 or Tues Sept 5:
  • 1 mile easy jog to warm-up
  • 5-6 Intervals – “speed”
  • 60-seconds “fast” (RPE = 7-9)
  • 60-seconds “slow” (RPE (2-3)
    • NOTE = be sure to go hard – easy – NOT “medium”
  • 1 mile easy jog to cool-down
    • NOTE = this is only 5-6 minutes of “hard” effort – so if you want a longer workout, you can run additional “tempo” miles to your level of fitness.

• Wed Sept 6 or Thurs Sept 7:
  • 1 mile easy jog to warm-up
  • 5-6 Hills – “strength”
  • 60-seconds per UPhill (RPE = 7-9)
  • 60-seconds per DOWNhill (RPE = 7-9)
    • NOTE = be sure to go hard – easy – NOT “medium”
  • 1 mile easy jog to cool-down
    • NOTE = this is only 5-6 minutes of “hard” effort – so if you want a longer workout, you can run additional “tempo” miles to your level of fitness.

Tempo workouts are those “medium hard” efforts that leave us feeling like we had a “good workout” – but they’re not very effective for actual “performance” – so we prefer to run tempo pace (RPE = 6-7) when we want to loosen the legs + free the mind (not for our 3 specific training sessions each week).

• Keep in mind – our Weekly Goal:
  • 1 Interval workout
  • 1 Hill workout
  • 1 LSD workout
  • Other workouts = weights, cross-training, Tempo – can all be added in based on your fitness, time, and motivation.

That’s all for now – please send Shawn and Julie any questions – and Good Luck training!