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Week 3

WEEK THREE

May 5, 2013


Here’s a tip: Friction caused by clothing or body parts rubbing together during a run can cause irritation problems. Rubbing on a little petroleum jelly can easily solve the problem.                                                                                                                           

Stretching is not much fun, however it needs to be done to reduce injury. Flexibility is important no matter what form of exercise you participate in. Stretching keeps you flexible. Before you start your run, warm-up with some light stretching, and when you’re run is finished also do some light stretching. Do not force it. You can actually injure yourself by overstretching.

Since you are in your third week of training, it is important to start out your run slowly, even if you are an experienced runner. For the first 3 or 4 minutes of your run, establish your pace that you have been training for. For the last 2 or 3 minutes before you finish your run, slow down a bit. This cooling off period will help muscle stiffness ease for the next day. Give your body time to recover between workouts. Sometimes rest is the best key. 

We will be doing 3 workouts this week. Here’s your schedule for this week.

 

  • Monday (May 5) Day 1- 3 mile runs start this week. Begin at the Boilermaker Finish Line, left onto York Street, right onto Noyes Street, left onto Graham Ave, right onto Champlin Ave, right on Whitesboro Street, and back to finish line.
  • Tuesday Day 2- Rest Day
  • Wednesday Day 3- Pick a course that has a semi flat workout. Go 1 ½ miles out and 1 ½ miles back.
  • Thursday Day 4- Rest Day
  • Friday Day 5- Rest Day
  • Saturday Day 6- A 3.2 mile loop 5 K with some light hills, remember to stretch before and after the run.
  • Sunday Day 7- Rest Day

 

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