team in training | Lodi Mother's Day Run

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Team in training starts | Weekly training tips

Week #1 Training Tips

Everyone needs a plan when you set a goal to run a road race. This is the first week of honest training towards your goal of being ready for the Lodi Mother’s Day Run.

Hydration: Drink water only before a run. (it really doesn’t work to slug a vente, double espresso latte before the 5 mile jog you plan)

Nutrition: Do not eat 1 hour to 45 min. before your runs. After your runs eat protein. (examples: chocolate milk, almond milk, peanut butter, cheese, eggs,etc.)

Running Tip: For first time runners I know your thoughts…

I run funny.
I look silly.
What are people going to say when they see me?
I am not a runner.
I am embarrassed.

We all have gone through this! Here is a solution, make yourself invisible! That’s right–and it is rather simple. Put on a pair of sunglasses and a hat and you won’t believe
how invisible you will become! Really it works!

Give it a try, because I won’t settle for all those other excuses that you throw out there.

YOU CAN DO THIS!

Running schedule

If you are planning on running the 5K race Week #1 looks like this:

Monday -rest
Tuesday – 1 mile run, jog, jog/walk
Wednesday – rest
Thursday – .5 mile
Friday – rest
Saturday – 1 mile
Sunday 15-40 minute walk

Total mileage = 2.5

If you are planning on running the Half Marathon race Week #1 looks like this:

Monday -Strengthen and stretch
Tuesday – 3 mile run, jog, jog/walk
Wednesday – 2 mile run or cross train
Thursday – 3 mile + strength
Friday – rest
Saturday – 30 min cross train
Sunday – 4 mile run

Total mileage = 12 mile

Week #1 Challenge

Week #1 Challenge: Add McCully Hill to your training route this week. At least once I would like you to run down AND back up McCully hill in one, if not more, of your training runs this week. You will become stronger for it!