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| Don't Leave your Running Shoes Hangin' this Summer |
Summer is here! Start planning for your
fall races. Look at the chart below for long run distance and total
weekly mileage (TWM) goals for various fall races. This is where you
should be the week
prior to the start of the
fall program on August 4th. Need a group to run with?
PB is offering FREE summer runs June-July. Click here for details.
Following
recovery from your spring races, it is important to begin your base
building gradually over the summer months particularly if you are
planning for an early fall race like Chicago or
Kansas City. I've had runners show up at the beginning of the fall
season without a proper base and while there is some flexibility with
training schedules and goals, sadly there is no way to safely make up
too much lost mileage.
Base building refers to your total
weekly mileage and your long run distance. The most common cause of
running injuries result from training errors, one of which is "too much
too soon" and it is easily prevented with the use of good training
principles. Increases in TWM should not exceed 5-10%, and long run
increases by only 1-2 miles per week. Down weeks should be built in
about every 2 weeks. Runs should be long and slow; no speed work.
| Race | Long Run | TWM |
| Chgo/Twin | 16m | 35-45m |
| KC Half | 6-10m | 25-30m |
| KC Full | 14-16m | 30-45m |
| NY | 12-14m | 25-40m |
| Gobbler/Vegas Half | 5-6m | 20-25m |
| Gobbler/Vegas Full | 10-12m | 25-40m |
Lower
ranges are for novice runners and higher ranges are for experienced
runners. Remember, in preparation for the season, you should increase
your TWM no more then 5-10% per week. Novice runners should follow 5%.
PB Members
Training Schedules will be provided to members only.
Don't see your race? No worries, coach Amy will create a schedule for
you! If you need help with your off season training schedule in order to
be
ready for the start of the season, contact coach Amy:
kcrunning@hotmail.com.
