|Don't Leave your Running Shoes Hangin' this Summer|
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.
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: firstname.lastname@example.org.