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
We’re starting a new competition that encourages members to take their running to new terrain. The RMHP Running Club All Terrain Grand Slam will recognize members who compete in four (4) qualifying events across trails, track, and roads. To complete the Grand Slam,...
If you’re even thinking about running a Marathon or Half Marathon this fall, even if it’s a maybe (“if the stars align, and I don’t get hurt”), the time to plan – and start training –is NOW. Contact Bob (email@example.com) and/or Jon (firstname.lastname@example.org) for a...
We've added news sections especially those who are interested in Triathlon Training or Trail Running. Be sure to check them.
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Anyone considering any of the 5 series races put on by our friends at Rhode Races and Events can get a 15% discount on entry fees by entering promotional code RMH in the appropriate registration window. This discount applies to their marathons, half marathons, and 5ks...
Countdown to 2020 Women's Classic