Next Week's Training

I was glad to see that several of you ran the Brighton 5K yesterday. The results are posted here.

The big event this week is the Orienteering meet at Ellison Park on Wednesday. It consists of a Sprint event, which you can probably start between 5:30 and 6. This will be a course that Nate would probably do in under 15 minutes and the navigation should be relatively easy. It is followed by a Score-O at 7pm, where everyone starts at the same time and you are allowed 60 minutes to find as many controls as possible (in any order you choose). Since it is at Ellison Park, it can probably satisfy your hill running workout.

Next week's plan (well, starting today actually):

Rookie
4 easy days of running (20-30 minutes). You may start with walking breaks of up to 1 minute, after 3 or more minutes of running. The walking breaks should decrease in frequency and duration for your first 2-3 weeks, then disappear.

Beginner
1 "long" run (4-5 miles)
1 day of hill running (include at least 5 minutes of strong uphill running)
2 moderately easy days of running (3-4 miles, plus 6-8 strides)
2 easy days of running (3-4 miles, plus weights)
2-3 days of X-training
3 days of core!

Intermediate
1 "long" run (5-8 miles)
1 day of hill running (include at least 6 minutes of strong uphill running)
2 moderately easy days of running (4-6 miles, plus 8 strides)
2 easy days of running (4-5 miles, plus weights)
2-3 days of X-training
3 days of core!

Advanced
1 "long" run (8-10 miles)
1 day of hill running (include at least 8 minutes of strong uphill running)
2 moderately easy days of running (5-7 miles, plus 8-10 strides)
2 easy days of running (4-6 miles, plus weights)
2-3 days of X-training
3 days of core!