Coach’s Blog #8

June 2nd, 2014

 

I am a little behind getting this update out this week as I have been busy celebrating my son’s college graduation and having family visit for the past 6 days. My life is slowly getting back to normal and I hope to get back to my own training for both the 2014 Fox Valley and Chicago Marathons. Over the past week I have been resting a minor calf problem but I am now excited to get back to running more consistently again.

I’d like to extend a BIG Welcome to NYC Team members to your first week of training and Naperville Team members will begin their first week of training starting June 9th.

 

 

Chicago Team members are now entering training week 4.

The Charts below summarize the respective training plans for this week.

Chicago Marathon Week 4 Training Plan – Miles by Day.

Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Novice 3 5 R or XT 4 Rest 8 R or XT 20
Beginner 3 5 R or XT 4-5 Rest 8 R or XT 20-21
Intermediate 3 6 R or XT 5 Rest 9 R or XT 23

R or XT = Rest or Cross-Train

Chicago Team members notice there are two changes over week 3: Tuesday’s run distance increases by 1 mile for all plans, also the Saturday Long Run distance increases by 1 mile.

With the heat we are experiencing remember to keep your running pace at an easy conversational pace – let your body acclimate to the heat. Hydrate well before and after your runs.

Cool down with a short brisk walk for 5 to 10 min and/or Stretch for 10-15 min after your runs.

 

 

NYC Marathon Week 1 Training Plan – Miles by Day.

Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Novice 3 4 R or XT 4 Rest 5 R or XT 16
Beginner 3 4-5 R or XT 4 Rest 5 R or XT 16-17
Intermediate 3 5 R or XT 4-5 Rest 6-7 R or XT 18-20

R or XT = Rest or Cross-Train

 

 

Naperville Marathon Pre-Week 1 Training Plan – Miles by Day.

Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
All 3 4 R or XT 4 Rest 5 R or XT 16

 

For NYC and Naperville team members, I thought I would provide a number of links to my earlier posts for you to review. These touch on Training Philosophy, Running Pace, Cross-training, stretching, hydration and typical weekly routines that I have previously covered with the Chicago Team.   If you have any questions please send me an email at Everett@jacksfund.org

 

 

As I mentioned last week remember to:
• Apply Sun Screen (I use a high SPF spray for easy application)
• Avoid Dark colored and tight fitting clothes,
• Hydrate well before and after your runs.

Be smart – avoid running midday on very hot and sunny days – reschedule your runs for early morning or evenings.

And remember it’s always ok to walk for a few minutes during a run.

Keep up the strong effort.

Happy Running. :-)

Everett

 

Posted on: No Comments

Leave a Reply

*