Pat’s Run Training Program

Pat’s Run Training Program

Mondays, Wednesdays and Fridays: These are rest days. Rest is critical to your recovery and injury prevention, so don’t ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see much improvement.

Tuesdays and Saturdays: After warm-up, run at a comfortable pace for the designated mileage. Make sure you cool-down and stretch after your run. .

Thursdays: These runs should be done at your 5k race pace. If you’re not sure what your 5K pace is, run at a speed that you could sustain for 3.1 miles. Make sure you do a warm-up before your run and cool-down after.

Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination.

• Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you’ll feel tired but strong at the end.
• Stay conversational on all of your exercise sessions. This means that you should be exerting yourself at a low enough level that you could talk.
• As the runs get longer, be sure to keep your blood sugar boosted by eating an energy bar (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.

For more training information, visit www.thebodyfirmaz.com

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