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Team Run4PRs Coaching

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Run4PRs Coaching

Run4PRs Coaching

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🌟4 WORKOUTS TO GET FASTER🌟 80% of your weekly mileage be done at an “easy” pace 90-150 seconds per mile slower than a recent 5k race pace. ✅STRIDES & 100/200s Short bouts of fast speed to trigger muscle recruitment and connections in the brain. By creating & strengthening the connections from the brain to the muscles, your body will be able to activate more muscle fibers in future workouts. 🔹 How to: 100-200 meters at faster than 5k pace with a full 2+ min recovery between 🔹 When to: The day(s) before a workout or race after an easy run, during offseason, before a workout sessions begins ✅ VO2MAX & HILL WORK These are the types of workouts most runners think of when they picture ‘speed work’ (800s, 1000s, 400s). 🔹How to: 1-5 min intervals of work around 5k-10k pace ranges with 2-3 min recovery between. 🔹When to: If you are gearing up for a 5k or 10k these will be a weekly occurrence. In the thick of marathon training, these may trim down to allow room for other workouts that are more marathon specific. ✅ THRESHOLD RUNS Threshold runs train the cardiovascular & muscular system to utilize oxygen while simultaneously removing waste products such as carbon dioxide & lactic acid 🔹How to: Threshold is usually the pace you can race at for 60 min. Most runners it’s around 20-30 seconds slower than their 5k pace. We have longer intervals here with shorter rest. ✅ 4- LONG RUNS develop an increase in capillary networks from the lungs & leg muscles. This means blood & oxygen can be transported better, so you can use the oxygen more efficiently. Running is an aerobic sport and the long run stresses your aerobic system. 🔹 How to: Most long runs should be between 25-30% of your weekly mileage. If you are running 25 miles per week, you can get an idea for how long your long run should be by (25 * 30%= 7.5 miles). With exceptions for triathletes & special cases Athlete spotlight on @runningpastcancer ! She started running as an adult AFTER getting diagnosed with breast cancer. 💪🏼She kicked cancers a$$ 💪🏼 🌟shaved 14+ min off her 5k in 2 years🌟. Now she’s training for her first FULL MARATHON 💪🏼 ..... “On the left was November of 2016, after a 5K. I hardly recognize myself as I was still receiving chemo for breast cancer. My body so inflamed and swollen from repeated steroid use, and let’s not get started on that post-chemo short curly hair! 😂 That 5K might as well have been a marathon since it was so hard for me and I felt like complete death after. ☠️ Few months later I contacted @run4prs after I learned that running coaches aren’t just for elite runners. Also came to realize that you aren’t serious about something unless you are spending time and money on it - so I got to work! ____ Fast forward to the picture on the right which was in October of 2018. It’s been almost 2 years with my running coach Victoria and she has helped me shave off some serious time in the 5K. I’ve also PR’d in the 10K and have ran 3 half-marathons (even went sub 2)! She’s helped me run through chemo, multiple surgeries and has been the knowledge and the key to running and training smart, which I am forever grateful for! 🙌🏻 “ - @runningpastcancer #teamrun4prs 🦄 OUR BOSTON QUALIFYING TIPS 🦄 Qualifying for Boston is a major accomplishment. The joy is in the JOURNEY not the destination! 🌟Women 18-34 must run 26.2 miles at 8:00 pace or faster to qualify🌟 🌟Men 18-34 must run 26.2 miles at 6:52 pace or faster to qualify🌟 🔹 OUR TEAMS BQ TIPS 🔹 ✅ Don’t get hung up on what other people are doing/ compare ect on strava. IJust because somebody is running doubles every day and 105 miles a week you don’t have to. (They will probably shortly burn out anyways lol) Alternatively if somebody is doing 6 workouts a week and you run best off one then do what works for you and take negative comments with a pinch of salt. - 3:16 marathoner @genh_runz ✅ There are going to be so many obstacles. Your training won’t go perfectly. None of that matters as long as you are diligent and keep pushing forward. Don’t try to force it. The moment I let go was the moment I got mine. I just had to learn to trust myself. - 3:26 marathoner @taradyer22 ✅ Just put your head down and do the work! There really is no secret. Take your easy days easy so you can run those long tempo runs correctly. Try not to expend mental energy by wondering if you are doing enough, if you should have done another speed day last week, should have ran 2 20 milers instead of 1, etc. Enjoy the process, that’s when runners have their breakthroughs! -3:30 marathoner @run4prs.coachmary ✅ Believe in yourself! Everything that you need to qualify is already within you. It might take some time, but all good things take time and patience. The journey to get there says so much more about your abilities than the race itself. Try to find the joy in the daily grind, knowing that those days will add up to something extraordinary. Lastly, don’t get caught up in the really great days or the really bad ones. Keep moving forward – you can and you will catch that - 3:05 marathoner @stefanieannflippin ✅ trust the training, trust the race plan, and let go of any attachment to the outcome and the chips will fall into place - 3:28 marathoner @run4prs.coachholly Having never ran before in her life, at the age of 49, Kathryn wanted to run a 5k for her 50th Birthday. She began with walks. The walks turned to walk/runs and soon she caught the running bug! 6 months later, she was diagnosed with ❌ stage 2 ovarian cancer ❌. ❌4 surgeries & 9 months of chemo later ❌ she kicked cancers a$$ 💥💥💥💪🏼 essentially forced to stop running for almost a year. She started from scratch AGAIN at the age 52 to tackle her first half marathon! She’s now ran several FULL marathons and taken her time down significantly 💪🏼 👉🏼 tomorrow she will be completing the 🔹DOPEY CHALLENGE🔹 5k, 10k, half & full marathon back to back days 🌟this is all 5 months after a double mastectomy surgery forced to take 2 months off from running completely!🌟 💥 if you learn anything from her story it’s that you can do anything! Don’t let injuries, life, time off get you down. You always have another chance! Go get it! 💪🏼 💥Are you a morning runner ☕️?!💥 ✅AT FIRST START BY WAKING UP ONLY 60 MIN EARLIER: You are more likely to stick with it in the long run by slowly building up your wake up time. By doing this slowly you will be able to change you body’s internal clock over time. After weeks/months of doing this, you will get tired earlier in the evening. You will be able to fall asleep earlier. Falling asleep earlier means you can wakeup earlier 🙂 ✅ START OFF WITH SMALL RUNS: start with LESS miles in the morning. This will allow your body to EASE into the idea morning running. Another benefit is: It will take less time, so you will be able to learn your new routine and how to manage your new wakeup time and schedule ✅PREP EVERYTHING NIGHT BEFORE: Lay out your running clothes (socks, shorts, sports bra, EVERYTHING you need). ✅ GET OUT OF BED IMMEDIATELY: You have NO TIME to risk laying around scrolling on your phone in your cosy bed. You need to rip the band-aid off and get your butt out of bed RIGHT away. I’m talking within seconds. This is the HARDEST part of the whole day, but you NEED to! ✅ WARM UP IN YOUR HOUSE BEFORE RUNNING: Congrats, you got out of your comfy bed. You just woke up. Start walking around your house A LOT. Get things MOVING! Grab some waterand go up and down the stairs. Drink coffee while walking from room. ✅ HAVE EXTREMELY LOW EXPECTATIONS FOR PACE AT FIRST: You have been sleeping all night. You maybe aren’t used to running at 6am. I can almost guarantee your effort level will NOT be reflected in the pace you are running at least for the first few min. It is normal to be slower in the morning if you are new to this! Your body adapts over time. Be patient. Running slower on your easy days is not going to make you a bad runner. ✅MAKE SURE YOU KNOW WHERE BATHROOMS ARE 😉 This one is key! Try to go before but if you are new to morning running this might take your body some adjusting also! 🌟BENEFITS OF CROSS TRAINING🌟 Running is an aerobic sport. To improve the aerobic system, we must stress it. Because the impact of running is so high, we must be very careful with how quickly we increase the running stimuli or else injury may occur. Aerobic Cross training is a great way to build your aerobic base without the high impact of running 👉🏼WHAT IS THE BEST AEROBIC CROSS TRAINING? 🔹mimics closely the motion of running 🔹works your aerobic system (also known as a ‘cardio’ workout) 🔹low or no impact 🌟Biking 🌟Elliptical 🌟Walking 🌟Stair Master 🌟Swimming 🌟Aqua Jogging 🌟Rowing 💡BEST CANDIDATES FOT IT💡 ✅ YOU ARE A NEW TO RUNNING When you first start running, your body will need lots of time to adapt to the high impact. It will be important to not increase running mileage too quickly! In this case, aerobic cross training is a great option because we can stress your aerobic system without the high impact of running. ✅ LOWER MILEAGE SWEET SPOT Maybe you have been running for many years, but you find responds best with only 4-5 days of running per week. Every runner is different! Some bodies respond better to less mileage running. Running is a high impact sport. Cross training is a great option to build your aerobic base without the high impact of running. We often see this approach with masters runners and other athletes who have a history with injury even with proper training. ✅ FLARE UPS/INJURY Almost all experienced runners have had a minor injury or flare up over the course of their running career. When under a doctor or PTs care, they may recommend or allow you to participate in aerobic non-impact activities. The aerobic cross training will never replace running completely, but it is something you can do to help maintain aerobic fitness & sanity during a layoff period. ✅ COMING BACK FROM TIME OFF Childbirth, injury, surgery, travel, burnout & pro-longed breaks may require an athlete to take extended time off from training. If you find that you are in a position where you are coming back from time off, it is VERY important to ramp up SLOWLY. You will want to begin similar to if you are a beginning.
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