If you are planning on running the 5K race Week #4 looks like this:
Lodi Mother's Day Run Week 4 Rocky Challenge - Fight those hills
- Monday – walk
- Tuesday – 1.5 mile run
- Wednesday – walk
- Thursday -1.5 mile run
- Friday – rest
- Saturday – 1.5 mile run
- Sunday 30-60 minute walk
Total mileage = 4.5 miles
If you are planning on running the Half Marathon race, Week #4 looks like this:
- Monday – cross train
- Tuesday – 3 .5 mile run
- Wednesday – 2 mile run or cross train
- Thursday – 3.5 mile run and weights
- Friday – rest
- Saturday – 40 min cross train
- Sunday – 5 mile run
Total mileage = 14 mile
Week #4 Training Tips Nutrition:
Record everything you put in your mouth for the day and you may surprise yourself. At the end of the day look back over your journal and ask…….
1. Was what I ate “healthy” and natural or was it processed and/or junk food?
2. Is this “fuel” for my body that will enabled me to function or junk that causes me to “BONK”?
3. Was I gorging or grazing?
Consider keeping the journal for a week and note how you feel when you train as well. Should you make some adjustments on food intake? Can you relate food intact with how you feel during a run?
Week #4 Training Tips Running:
Most Important Running Gear? Your shoes, replace them every 300-400 miles. Running in old or worn out shoes can lead to running injuries. Are you actually running in running shoes?? Go to a specialty store for expert advice.
Week #4 Challenge: Do the Rocky!
Are you up for Hill Street??
Rocky Challenge - Hold your hands up and make a statement!
- Day 1 go up 1 time.
- Day 2 go up 2 times.
- Day 2 go up 3 times.
- Day 4 go up 4 times.
- Day 5 go up 5 times.
You will know that you conquered Hill Street at the end of Day 5….and don’t forget your “Rocky” Dance at the end!!!
Team Training Group Run:
Wear your reflective gear if running in the dark or low light conditions.
Thursday March 10 at 6 PM. Meet at the Top of Main Street. Dress appropriately for an outside run in the dark (safety gear like reflectors, blinking lights and yak tracks might be in order).
“Eighty percent of success is showing up.”
- Woody Allen
If you have some training adventures or misadventures, please share with us either in a comment here or as a post with pictures on the Lodi Mother’s Day Run Facebook page.