Fitness Tips to prepare for MSS Run/Walk
1) Run/Walk during your lunch hour.
2) Run with your child for 10-15 min. Skip, race 50 yards, jog 50 yards.
2) Pick up the pace with your dog.
3) Stretch while waiting for the pasta to boil.
4) If you have Wi Fit have fun competing with your kids.
More serious fitness tips to prepare for the MSS Fun Run
1) On/Off Workout: Find a straight stretch of road and run hard 30-60 sec. then easy 30-60 sec. Repeat 4-5 times. Build up more each week. Develops leg speed.
2) Track Workout: Do what feels comfortable: If you have more speed than endurance see how many 200M repeats you can do with 1 min. rest interval between each one. If endurance is your strength, try 4-6 400M repeats with 1-2 min. rest in between. Cool down with 10 min. easy running.
3) Hill Workout: If you live/work near a hill run/walk taking shorter steps, keeping your back long on the way up. Jog/walk down. Do as many times as you can. The first one is the hardest! This can be a good 15 min. workout. Cool down by jogging easy 10 min. Hills are speedwork in disguise!
4) Long Run: Once per week try running or walking 2-4 miles easy. Go at a comfortable pace and see if you can pick up your stride for 20-30 yards 3 times or so during your 2-3 mile run. Cool down 10 min. Cool downs count as total running time.
5) RUN UPRIGHT- You will get maximum breathing capacity from your lungs! Pretend like a string attached to the center of your head is pulling you up.
First 5K?
It's the perfect distance: 3.1 miles require relatively little buildup, the training doesn't take over your life, and the race is over fairly quickly. By logging only three or four runs per week, you can be ready to toe the line of a 5-K in just five weeks. And having that race date on your calendar gives your training purpose.
In the five weeks leading up to your first 5-K, most coaches agree that you need to run three or four days a week. During one of those weekly runs, you should focus on increasing the amount you can run at one time until you build to at least the race distance, or the equivalent amount of time spent running.
Most of your running during the week should be at a comfortable pace. This is especially true for runners who simply want to finish the race. But since adding some faster training to your schedule is the best way to improve your speed and endurance, even novices should consider doing some quicker running. Running three one-mile intervals with recovery between will do more to increase your sustainable running pace than running three miles at once.
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