For this week's workout, click here.
Due to the coronavirus, we cannot physically train together as a club. We are encouraging everyone to maintain a level of fitness and here are some workouts to help you do that.
Goal Setting for Training Motivation
For many club members, motivation to lace up their shoes and hit the pavement comes from preparing for a race and/or running with friends. With only virtual races on the horizon, setting some personal training goals might help fill the void.
Make a list of 3 – 5 running goals that you would like to achieve in the next 6 weeks. For example, run 4/5 days per week, increase my weekly mileage by 10%, run 6-10 hill repeats weekly, improve my time by ? seconds on a routine neighborhood course, plan to go for a run with 1 or 2 others once a week, etc.
Put this list on your mirror, read it every day, and be able to say after 6 weeks, “I DID IT!”
Start all workouts with a ½ mile to mile warmup and finish them with a ½ mile to mile cool down.
In addition to your normal mileage runs during the week, the following workouts are substitutes for the speed workouts we would normally do on the track Monday and Wednesday. The coaches assume that most of you will be running on the roads.
If you have any questions concerning the workouts, feel free to email one of the coaches:
- Bob or Anne firstname.lastname@example.org
- Jon email@example.com
- Rick firstname.lastname@example.org
- Peter pmsedgwick@SSOsales.com
- Mike Michael@fadilassociates.com
May 18: 60-60-30-90
Running non-stop - run 60 seconds fast, 60 seconds very slow, 30 seconds fast, 90 seconds very slow – without stopping continue until you complete 6-10 sets.
May 20: Pairs of 800’s (1/2 miles)
Either measure the distance beforehand, or run the ½ miles at the pace times you were doing indoors.
Run an 800 twice with a 1 minute jog in between = 1 pair of 800’s
Take a 3 minute jog after the pair, and run a total of 3-5 pairs.
May 25: 5 minute run/speed play
Running non-stop – run 5 minutes at a comfortable pace, shift to 1 minute fast running to 2 minutes easy jogging to 30 seconds fast running (that’s 1 set – 8 ½ minutes). Run a total of 3-5 sets.
May 27: Ladder
After your warm up, run 6-5-4-3-2 minutes hard (5k race pace) with a recovery of ½ the hard amount you just ran. (run 6 hard, jog 3/ run 5 hard, jog 2.5 etc.) After the set jog 2 minutes. Do a second set of 5-4-3-2.
Advice for runners from PTs, MDs, and your coaches
Below are tips and advice for everything from avoiding injury to strength training. More at the Coaches Corner.
News & Announcements
The coaches plan to publish group workouts, to be accomplished individually, beginning the week of April 6, when we originally intended to start outdoors. Be sure to warm up thoroughly and maintain a respectful distance from other runners on any of the local tracks...
Performance Physical Therapy is now offering Club members free Telehealth/Virtual consultations. If you have a physical issue and are wondering what it might be and what it would take to resolve, you can consult with a physical therapist (often one of the Performance...
We held out as long as we could, but we are halting all club-sponsored group runs and workouts for the indefinite future. This includes organized Saturday morning runs and Tempo Tuesdays. Coaches want to coach and runners want to run, but considering the precautions...
I was just visiting my friends at NBX Bikes in Providence because of a frayed break cable and they informed me there’s a tune-up special going on now until the end of February. I know for many of you riding outside may feel like a long ways away, but it will come...
One of our club members, Thom Spann, is actively engaged in collecting running shoes that would otherwise be discarded and donating them to “Gotsneakers?”, a shoe recycling organization that distributes running shoes to young athletes in need. By donating your...
Countdown to 2020 Women's Classic