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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!

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