RMR Training Program (New!) 2020

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12 weeks to 13.1 miles!  Starting Saturday, January 11, 2020, an all new training program will be led by run-walk coach Liz Badley. The program starts January 11 and finishes with the Runners Marathon of Reston on April 5, 2020.  The Program meets at the same time (8 am) and the same place as the regularly scheduled Saturday Club run - See the Calendar.

Hello Runners! 

 
 
You can make a copy of the sheet and make your own notes as we go through the season! There are three links from Jeff Galloway's site on there! Please take a look at the Magic Mile one. There is a lot of great information on there!
 
I am sorry that I wasn't there this Saturday! I successfully completed my 4th WDW marathon challenge weekend! It was a fun, scorcher! The thing that was reaffirmed for me was that the Galloway Method WORKS! It allowed me to readjust my race plan when the temps rose into the 80s before the sun came up with high humidity and still finish while enjoying myself! It's one of the reasons Disney works with Jeff. His method works for everyone, from beginners too those looking too get faster!!
 
In fact, people who have straight run a half marathon in the past can expect to drop around 7 minutes on average using the Galloway Method!
 
Please take a look at all the links. The biggest thing to remember, as we train, is the only way to finish (or get faster) is to say uninjured! This plan may seem conservative, but it will help you reach your goals this season!
 
I have started a Facebook Group so that you can ask questions and have added my training partner and a few other girls that can help answer any questions you might have moving forward!! Please join and have FUN! Remember, if you have a question, then other people probably have the SAME question!
 
 
Easy runs should be so easy that you can go on with your day with no soreness or tiredness! They should actually energize you! +2-3:30 per mile
 
Workouts (intermediate runners) should be hard, but each rep should be successful. If its not, slow down or take more rest.
 
Walking counts - time on your feet matters.
 
And I will leave you with this: I race the half and full in the 7:30-7:45/mile range and do my long runs around 10:45/mile. So lets say you have a goal of a 10/mile for the half, you will want to do your long runs at 12:30+ per mile.
 
I'm looking forward to helping you all achieve your goals this season!

Registration is now OPEN.

 

Coach Liz

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