Sunday, July 10, 2005

Week One of Twelve


Welcome DCRRC 10 Mile Training Program Participants!

This blog will be general pointers, guidelines on training and information on weekend meeting spots.

GOAL FOR WEEK ONE: Run! For many of you, this is a transition week - be it a transition from a rest period after the 10K Training Program, another race, or a transition from no formal training. Find the best time of day, the pace you're most comfortable at, and get back into the routine of running. The best way to be successful at any distance is to get out there and run! You should try to run 30-40 minutes at a time, 4-5 days this week. This week there will be no speed workouts. Your coaches will send you specific workouts or be in touch for more information on your weekly goals.

POINTERS: Your Saturday long runs should be LONG SLOW RUNS. This is the day that you build up mileage. We'll have other runs during the week where you build up speed. Very generally (there are guidelines for this, but I'm going to generalize), you should be running at least a minute slower than your "race pace" on your long runs. The first couple of weeks should be about building back your base mileage, and not about building up speed. Run at about 80% of your goal effort or less.

NEXT WEEK: We will be meeting on Saturday, July 16, at 8am, at the Lincoln Memorial. This will allow for metro commuters, and temperature. Ample parking is available along Ohio Drive. The metro opens at 7am. I recommend metro to Arlington Cemetary and walking across the Memorial Bridge.

Email Kristin at 10Miles@dcroadrunners.org if you do not hear from your coaches this week!

For those of you from the 10K program, here is a link to some of the photos!
http://markkline.smugmug.com/DC%20Road%20Runners%20Club%202005%20Events

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