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10k Tempo Tuesdays

 The Tuesday workout plan is 10k Tempo Runs.

Because I've been mostly walking, I want to gradually up my game with running to avoid injuries while having a fun system to follow to keep things fresh.

So my plan for the next few weeks is to go from a one hour interval run on Tuesdays, to a sub 60 min Tempo Run by my first race day in Florida, which is 266 days away.

Intervals are repeating increments of a faster and slower pace. You can make the intervals the same or varied (fartlek), and have a casual tracking system like a rate of perceived effort or use a timer for more precise tracking.

This morning I used the speed bumps on my Pine Trees run. I ran to one, walked to the next for one hour. I like a place to do intervals or tempo runs that has a slight incline but that's not too hilly. 

You can really use anything to run between. I might use the light posts on a road or the highway, trees on the Ane K or even painted parking stall lines at Home Depot or Costco when I need to keep the run close to home. Mind you my favorite time to run is at sunrise, so full of inspiration! But anytime and anywhere will do if I just have to get it done.

For now I'm going for a 1:1 ratio of walk to Tempo Run, with a steady hard effort on the run portion. I will move to a 2:1 then 3:1 ratio until I'm mostly running with short walking bursts. 

I used this method to complete Honolulu Marathon several years ago and it works well. Using both your walking and running muscles extends the endurance of your legs, allowing you to go further more easily then just running or just walking. Plus it mixes up a monotonous run.

I prefer to train outside versus the treadmill. When you're outside, your foot never strikes the ground in exactly the same way, like it does on a treadmill. It provides a better overall workout for the legs and back, and you get fresh air and connect with mother nature, versus staring at a screen.

That being said, I always run in safe places...well lit, people around, and not too much traffic. That's why I stick to sidewalks and roads with shoulders and speed bumps, or do laps on Malino Mile or in parking lots.

Plus, when you run in public you might inspire motorists or beachgoers to do their workouts that day!!

So today, Day 10 was a one hour run walk of 4.16 miles at a pace of 14'25".

In order to finish the Run Disney events you need a pace of 16 minute miles. I want to be able to comfortably complete the races with a sub 10 min mile paces, so watch my 10k times get faster and faster as the weeks progress. 

It's very cool that you can follow a training program and get faster if you just stick with it. It's called the SAID Principal...your body will adapt to the given challenge it is presented with. It stands for the Specific Adaptation of Imposed Demands. That's why personal training works so well to create predictable changes in the body. Science! You just need to up the demands gradually enough, know when to push and know when to rest. And it works every time given enough time. So stick to your workouts folks!

I plan on completing each Tempo portion of my walk/run workouts faster each week, but I'm not going to be super strict. This is a fun event, and the reason to get faster isn't to be faster per say, but to be in good enough shape that I really enjoy the challenge versus struggle through it.

Life is so much more fun and free when you're in shape. So I make sure I stay in shape so I can do life!

That's the plan for Tuesdays. I'll give you my Hills and Drills Friday Plan and Sunday Long Run Day plan soon.

Until then, keep moving!

Xo,

Coach Kelsie Wehren



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