Advertisements

Running Program – Week 7

Hi Runners – here is the plan for week 6 – it’s our “distance” week!

The last 2 weeks, we have been focusing on Fartleks for our intervals and hills – but during this week we will focus on Long Slow Distance (LSD) to get every ready for the length of the event on October 28 (next week, which is the week before our event, we will be “tapering” with only a few short runs so you’re fully recovered and ready to run hard).

On October 28, we will have a challenging half-marathon (13.1-mile) course for you around Draper.

Your goal this week is to do 3 LONG runs – basically focusing on the distance that you’re covering and NOT on your speed or intensity.

Remember that our rating of perceived exertion (RPE) during LSD should be between 5 and 7 (on a 10-point scale) – so you’re likely to be running at a speed that feels “too easy” (especially at the beginning of your workout). This is the “slow” part of LSD – and the reason that we run at this low intensity is to train our body to burn fat more efficiently.

How long is “long”? Considering that the event in 13.1 miles, you should shoot for your 3 runs to cover at least 10-11-12 miles this week (I suggest to have at least a day off between each of these runs).

We are 2 weeks away from our “race” on October 28 (LSD this week and “taper” next week) – so please send Shawn and Julie any questions?

Advertisements
Leave a comment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Advertisements
%d bloggers like this: