902 Wilson Pike Brentwood, TN 37027
When the summer sun is blazing down on the earth, many people think they have to give up running until it cools down, but that could be weeks. These summer running tips will keep you safely training and enjoying your run. You still have to take precautions and insure you follow extra steps to keep […]
If you’ve never heard about visualization coaching for sports, and in this case, I mean running, its building a mental image of the race for practice. It’s not a magical cure all, but good healthy practice to face some of the pitfalls of the race. Your body works with your mind when you’re moving it […]
If you want to run like a warrior, you need to have the heart of a champion and be willing to put in extra time it takes to train. What you’ll get in return is a feeling of accomplishment and a far healthier body. Running can be done almost anywhere, so you don’t need special […]
Focus is on Building Endurance & Efficiency Week 1 Monday: 30:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc) Tuesday: 3 Miles of 2:00 Run/1:00 Walk Wednesday: 40:00 of Cardio Cross- Training Thursday: 3 Miles of 2:00 Run/1:00 Walk Friday: Rest (from Running) Saturday: 4 miles of 3:00 Run, 1:00 Walk Sunday: 3 Miles of 2:00 […]
Focus is on Building Endurance & Efficiency Week 1 Monday: 30:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc) Tuesday: 2 Miles of 2:00 Run/1:00 Walk Wednesday: 40:00 of Cardio Cross- Training Thursday: 2 Miles of 2:00 Run/1:00 Walk Friday: Rest (from Running) Saturday: 3 miles of 3:00 Run, 1:00 Walk Sunday: REST Week 2 Monday: […]
Focus is to build stamina, efficiency, and a sense of pace. Q = “QUALITY” Run or Workout 10 Day Microcycle Q1: Brisk Walk of 1 Mile + Run for 2:00 walk for 1:00 for the next 2 Miles. Walk ½ Mile to cool down. Q2: Walk 3-4 Miles alternating intensity (speed walking intervals) every […]
Final Phase: Sharpening, Speed, & Racing Tactics (Actual Date of Race can be moved as needed. Contact Sonja for help with this.) Week of Districts: Monday = Recovery jog of 20:00 + 4 Strides/Accelerations Tuesday = District Championships. Race SMART. Run your race in a way that possibly takes competitors out of their comfort zones. Good […]
Focus: Vo2 Max Intervals and Tempos + Racing! *Please contact Coach Sonja with any questions regarding proper mileage and integrating your racing schedule within this protocol. Week1 Monday: = 45:00 Run + Drill/Strides (ON GRASS) & Strength Circuit. Tuesday: 1 Mile Warm up + 2 x 400m at just faster than current 5k race pace) with […]
Stamina & Strength (Good Form) Day 1 (Sunday) – During the 2nd and 4th weeks of August take this day Completely OFF!) – Recovery Run in PM of 6 Miles Day 2 – AM: Recovery Run of 6-8 Miles + “Pre-Hab Exercises” (See attachment for Pre-Hab – Exercise list and description). – *Recovery Shake Day […]
Endurance & Efficiency (Good Form) Includes: Easy Running, Core & Strength Exercises, Drills Day 1 (Sunday) – Long Run: Continue to increase the duration of this run by 5:00 each week. Your goal for the end of the 4 weeks is to be at 90-100 minutes max (about 13-14 miles for this run. Run on […]