![]() ![]() ![]() Be realistic about your fatigue level–particularly in the closing weeks of the program–and don’t be afraid to take an extra day off now and then. You will be able to run the long runs on the weekend better–and limit your risk of injury–if you rest before, and rest after. Rest: Rest is as important a part of your training as the runs. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a health club. ![]() And don’t forget to stretch while warming up for your hard runs on Wednesdays. It’s wise to stretch every day, particularly after you finish your run. If you want to stay away from the gym so that Monday becomes a complete day of rest, switch some of your stretching and strengthening to Tuesday or another day of the week. Monday is a rest day and Thursday is an “easy” day, so don’t overdo it. Stretch & Strength: Mondays and Thursdays are days on which I advise you to spend extra time stretching–and do some strength training too. They probably can point you to some accurately measured courses for your workouts. In deciding where to train, talk to other runners. Then measure the course either by car or bicycle or GPS watch. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy running. Don’t worry about running precisely those distances, but you should come close. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)ĭistance: The training schedule dictates workouts at distances, from 3 to 12 miles. If you can’t do that, you’re running too fast. ![]() Run easy! If you’re training with a friend, the two of you should be able to hold a conversation. Don’t worry about how fast you run these workouts. Easy Runs: The runs on Tuesdays and Thursdays and sometimes Saturdays are designed to be done at a comfortable pace. ![]()
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