We are now going to begin entering our second week of training. This week will be similar to last week's training with a small increase in mileage and intensity. We shouldn't be to sore from last week so I'm going to get right into it.
Monday: Start the week off right with an easy 4 mile run. Head out around the area maybe this is a good day to venture towards the Mid Hudson Bridge for a change of scenery.
Tuesday: Tuesday is going to be our workout day where we will be experiencing more intense running. The workout will consist of a warm up followed by some pre workout stretching and prepping. The workout is similar to last week's however you are going to be doing a 5-4-3-2-1. This will consist of 5 minutes of hard but relaxed running followed by 5 minutes of easy jogging. Then 4 minutes of hard running 4 minutes of jogging and so forth for the rest. You want to make sure you are running hard but are saving enough energy for the later reps. Once you have finished do an easy cool down and stretch.
Wednesday: Take today off and let your body relax from the workout yesterday and get ready for the next few upcoming days.
Thursday: Today you should venture off onto another 4 mile run. Maybe head over the quiet cove and run the trails in the back to add on additional mileage. When you get back make sure you stretch and rehydrate.
Friday: Cross Training day. Head into the gym and do some biking, swimming or any other aerobic machine for at least a half hour. Make sure you dont use the treadmill because the purpose of today is to give your body a rest from the pounding on hard surfaces and cement.
Saturday: Day off; rest.
Sunday: Long run day. Head out and get in at least 5 mile jog around town. May I suggest the Mid Husdon Bridge run or maybe just an out and back run. Whatever your choice is make sure it is done at a slower pace then your normal runs.
That wraps up training for week 2. Throughout the week I was thinking about doing another place to run or a post on core training. I'm a big supporter of core training and I think that the benefits are very useful for runners. Well Ill get both of those posts up at some point but till then good luck with your training.
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