Country Music Training Week 2

Location / Time

Time: 8:30 am for marathon training, 9 a.m. for 1/2 marathon training

Location: Shelby Park nature center

Date: Saturday or Sunday

Workout:  60, 70 or 80 minutes conversational pace + 8 x (20 second) strides.

(We do a lot of our runs based on time and not distance, but you should add at least a mile to what you ran last week.  So if you ran 6 miles last week, shoot for at least 7 this week.)

We should have water, but always throw something to drink in your car just in case.

Finally, don’t let the rain scare you away!  We meet rain or shine and if your shoes get wet, just cram them full of newspaper, and the next morning they will be bone dry.  It’s really amazing.

A note on pacing…

Long runs are difficult because they are long, not because of the pace.   During most of our endurance runs you should start at about 2 minutes per mile slower than 1/2 marathon pace and end at about 30 seconds per mile slower than 1/2 marathon pace.  (I say “most” because some of our long runs will involve some faster running.)   This pace should be “conversational”. i.e. you can talk to the person next to you without gasping for air.

See you this weekend!

Mark

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