Week 7 is here with new challenges to add into your running workouts. I hope some of you found a few 5K races that are local and are excited to get registered. Whether you run the entire distance or incorporate walk breaks during the race I know you will feel the difference in your runs from all your hard work and dedication to the challenges.
This week is the beginning of focusing more on distance vs. timed intervals. Your bodies should be more than ready for this if you’ve been following along for the past 3 months with our beginner running challenges.
*Please remember if you are registered for a race to not run the day before or after your event. Keep those legs fresh, and let them recover after.
Here are the week 7 challenges:
OPTION #1:
NOTE: these workouts are progressions from our past 13 weeks of training
On M/W or T/Th perform the following SL (semi-long) and R (recovery) workouts
Day one – semi long run (M or T): 2 miles of running. Incorporate walk breaks as needed.
Day two- recovery (W or Th): 2 miles of running at a very relaxed effort. This day is considered a RECOVERY workout. Flat terrain such as a track/trail or walk the hills on your favorite route.
On Saturday/Sunday perform a L (long) running workout
Day three- long run (S or Sun): 4 (20/1) ratio. For the duration of 4.0 miles alternate running for 20 minutes with 1 minute walking breaks.
OPTION #2:
Train to run continuously for 20 minutes. Choose 3-4 days this week (alternate days) and perform the following workout:
Week 4: After a proper warm-up (7-10 minutes of brisk walking) run for 6 minutes and walk for 1 minute. Repeat this 3 times.
Whether you are doing option 1 or option 2 for training this week, please make sure you are properly warmed up with at least 7-10 minutes of lower intensity activity to prepare your legs for the workout. Great examples are brisk walking, really light jogging or use some of our warm-up drills from OTBC 
ADDITIONAL MUSCLE CONDITIONING WORKOUTS:
Both options should be including at least 2-3 muscle conditioning workouts per week on non-consecutive days. You can use either one of the following two workouts:
>>>>SUMMER CORE EXERCISES>>>CLICK HERE
>>>>5K CHALLENGE EXERCISES >>>>> CLICK HERE
STRETCH all of your muscles out at the end of your workouts. Hold for 15-30 seconds each. You can use the following stretches below:
Fab 5 Stretches: <<<<<CLICK HERE
Happy running and training ~ Amy
PS- We have a foam roller workshop this upcoming Saturday, the 27th. Room for 6 people!!
PPS- OTBC is on for this Saturday the 27th at 8:15am..see you on the trail
