Runner Tips -
Shoes! Get fitted for a good pair of running shoes at a running store.
There are many different kinds. Do NOT just choose by color or brand.
Having the right shoes for you will set yourself up for success and
help avoid injuries. If you already have a pair but you have been
running in them for more than a year, it is time to replace them.
Stretch after you run, but not before. Stretching cold muscles (that
aren't warmed up) is a quick way to pull something.
Each week you will have 4 runs on this plan. Make your other days rest
days, or cross train with yoga, strength training, cycling, etc. If
you already run more than four days a week it is fine to add in
another day of running but keep it to a short, easy run.
For the intervals your "fast" pace should be a pace for you that is
working hard, but definitely not all out. You should only ever go all
out on race day.The pace should feel challenging, but you should be
able to maintain it for the two minutes. You should be working hard
enough that you couldn't carry on much of a conversation with another
runner. Ideally, your first one will be your slowest and your last one
the fastest. Have fun with it! For the recovery intervals, go ahead
and jog as slowly as you want/need to be ready to go again.
For the tempo runs, your "push the pace" pace is going to be an
easier effort than your fast pace for the intervals as you are going
to be maintaining it for a longer period of time. Don't start off too
fast. These runs are all about learning how to be comfortable being
uncomfortable, which will pay off on race day.
Be proud of the progress you will make!! You will be amazed at how far
you come in 6 weeks if you are consistent and follow the plan.