March 27, 2009
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Next Up: Corporate Challenge
Now that my 1/2 marathon goal has been completed – I need a new goal. So I registered for the Corporate Challenge which will be held in Central Park, NYC on June 11th. The distance is 3.5 miles and I’m hoping to do it in less then 29 minutes. Here’s a schedule I’m going to start using next week. I’ll have to add to it because it only goes out 5 weeks.
INTERMEDIATE PLAN KEY
Weekly mileage: Except where noted, all weekly mileage should be run at a perceived effort of 6 out of 10, with 10 being your maximum effort.
Strides: After completing the designated mileage for the day, find a flat, preferably grassy area to perform the strides: Run hard for 20 seconds and recover with easy jogging or walking for 45 seconds.
Core workout: Do a series of basic exercises to strengthen core muscles and improve running posture. For a sample core workout routine, go to runnersworld.com/core.
SS intensity: Intervals at Steady State Intensity should be run at a perceived effort of 7 or 8 out of 10. Do 5 minutes of easy running between SS intensity intervals.
*Chart modified from a Running World Magazine online article.
