RA 101, 5k Training

Howdy Snails,

You are all doing a wonderful job running at our new interval.  Today we will push ourselves and run for 40 minutes.  No worries you got this!  It’s just one more interval than you did last week. :-)  Piece of cake.  Here are some running tips to get us through.

Your runs should be at an easy or "conversational" pace.  You should be able to breathe very easily and carry on a conversation.  Don't worry about your pace per mile -- if you can pass the "talk test", you're moving at the right speed.  Starting out with this type of easy running will help prevent overtraining and overuse injuries.

Make sure you're breathing easily.  Another way to make sure that you're not running too fast is to make sure you're not out of breath.  If you're huffing and puffing at any point
during the run, slow down and make sure you can take deep breaths.

Our end of the week schedule:

Thursday - 20 min foundation training

Friday - Rest

Saturday - 40 min 8 intervals at 1 min run/4 min walking 

Sunday - Walk

Enjoy the rest of your week!

Coach Dede


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  • Dede S.

    No one came out to run with me.

    October 26, 2013

    • Dede S.

      Hhhhmmm. Liking the hill suggestion. But I do enjoy my class so I won't make them run for 4 minutes yet. ;-)

      October 26, 2013

    • Kate

      Oh yes...I had forgotten that one week Dede was gone last term. Now that substitute coach was a slave driver ;) But, I miss running with you Anne. hugs.

      October 28, 2013

  • Gwen

    Sorry for the late notice but Tahir and I are both not feeling well. We hope to see you all on Monday. Thx and have a great run!!

    October 26, 2013

    • Dede S.

      Feel better soon! Hope to see you Monday.

      1 · October 26, 2013

    • tahir

      soooo bummed...

      October 26, 2013

  • Kate

    Hey folks...as of now I am a no. I came down with some stomach thing and am still trying to recover. :(

    October 25, 2013

    • A former member
      A former member

      Gerth better Kate!

      October 26, 2013

    • A former member
      A former member

      Or "get" :)

      October 26, 2013

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