"Holiday Charge"
Even a small amount of mileage keeps you fit, sane, and motivated throughout the holiday season.
Stay Fit
All runners should aim for a minimum of three runs per week.
Three-Day Fitness Plan:
Day 1: Speed - 800 meters 4 times; first time at just a bit faster than your 5K race pace, gradually increase speed each time until you're running 5K race pace in the final 800. Jog in between each repeat until you're ready to begin again.
Day 2: Hills - 1/4 mile hill repeats, 4 times. Start easy to get familiar with the hill, then gradually increase effort until you're at a medium-hard effort at the final repeat. Jog back down the hill for recovery.
Day 3: Endurance - 5 miles or 50 minutes, easy, conversational pace. You can add an additional mile every other week.
Practically speaking here, I'll have to admit that my three day a week runs don't always look like this. Just as long as I'm running a 5k each time and swinging my kettlebell the other two days, I feel pretty good about it. If the weather is nasty, I get on our Air Dyne for 30-40 minutes; whatever you have to do, as long as you're moving!
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