The Ronald McDonald House of Providence Running Club

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!”

Practices

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 arothenberg2@cox.net
• Jon jbarnes227@gmail.com
• Rick rickripley22@gmail.com
• 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.

 Stay healthy!