Week of May 11 Running Workouts

Run 1

Nice and easy: 15-30 minutes at conversational pace. Take it slowly and comfortably.

Run 2

A pacing run: Calculate the pace you want to run for your race. For example, if you want to do 3km in 14 minutes, then that would be 4:40 per km. A 25 minute 5km race would be 5:00 per km. Then warm up for 5-10 minutes followed by 3 to 5 times 800m at your race pace with either 3 minutes total rest or a 400m jog in between each one. Then be sure to cool down. This is easiest to measure at a track. UPEI is closed, but Stone Park, Montague and Bluefield all have 400m dirt tracks. Don’t do this any later than Wednesday.

Run 3

Mock Short Race. Sure it’ll hurt a little, but you’ll feel great after and have lots to talk about!

Run 4

Recovery: Easy 20-30 minute recovery run the day after you race. Your legs will thank you.

Crossfit Week 7:

So here’s the plan.  Next weekend, the Bluenose Marathon is having a free virtual race ranging from 3km to a full marathon.

Click on the link below to sign up for a little motivation.  Pick a distance you’re comfortable with, and have some fun with it.  The runs we’ve been doing have been geared toward 3km-10km.

https://raceroster.com/events/2020/31680/distance-run?mc_cid=c3b2144591&mc_eid=1d213f7908

If this isn’t something you’re interested in, then race without registering and decide if you want to record it.  This should be fun and good motivation to run hard.

As for this week’s runs:

In order to get ready for a race, you actually have to run less during the week leading up to it.  In the running world, we call this tapering.  The key is to let your body rest after all the hard work you’ve done and stay sharp at the same time.

- Team 782