This is IT – our final week! How are you doing?
Ok, so Taper. Backing off on VOLUME and INTENSITY to varying degrees so you are rested & do your best at your event. Recovery week dropped down some, this week drops down a little more.
Remember your goal is to be chomping at the bit for Saturday morning’s 5k. If you’re tired, take it easy. If you’re bouncing off the walls, adding just a little intensity. You really have to hold back, and keep with what is written. Feel free to reach out if you have questions.
Day 1
10-15 min walk/easy jog as warm up
Main Set: objective is to get faster as your time running gets shorter. Think of the 3 min set as your “goal pace” and allow yourself to get faster on the shorter ones. If you prefer, you can also go hard/harder/hardest. But mind, we are working on race specifics this week.
- 3 min run, 1 min recovery
- 2 min run, 1 min recovery
- 1 min run, 2 min recovery
Then check in: How do you feel? Was that enough? Sometimes it is this week. You DO have the option of doing a 2nd set if you feel up for it. Keep this workout 30-40 min total, please.
Day 2
Today is a little variable…if tired, keep it at a walk, 30-45 min. If you’re bouncing off the walls, 10 min walk, 2×10 min Zone 2, 3 min walk in between, then walk to finish time (40-45 min).
Race day
If you’re doing the GoodLife 5k, we’ll be doing a group warm up at 7:40a (race at 8), please come join us at the start of the Bull Branch Lake boardwalk at that time. Stephanie & I will be there, as will our Taylor Track Time people. (Look for an Amber Moon Studio jersey or 2). Remember – do YOUR warm up… nothing new there either. I’ve had you doing 10-15 min of walking… so please do your best to get that in before the race starts.
We definitely want you to come say hi!
Other stuff
Get a good night’s sleep on THURSDAY. Sometimes, the night before an event, you’re a little ancy. So good sleep 2 nights before is essential.
Nutrition/hydration: nothing new this week. Keep it the same on race day as you’ve been practicing.
What’s your plan?
- If you are planning to come to track on Tuesday only, please do Day 2 on your own.
- If you are planning to come to track on Thursday only, please do Day 1 on your own.
Recap & race report
We’ve spent the last 11 weeks getting you ready for this. We worked you through your initial phase of conditioning, and they started working to improve performance.
How’d you do? Do you feel like you can complete a 5k, now? Complete it better if you were running before this program?
What would you have changed about this program?
How’d your race go? What worked, what didn’t? What did you learn? What were your take away points? Write/type your answers and store them… in your training log, in your e-calendar on race date. Of course, you’re welcome to share with me, as it helps me know what I can do better next time.
I’m hoping this is not a 1 and done for you, but rather you’ve been given the tools to keep going.
What’s next?
If you want to keep going, but not on your own, I’ve got this Tu/Th Taylor Track program you’ve been hearing about. I also do private coaching for a fee – it depends on what you need from your program, in your program, and how much. Running, triathlon are both within my scope. Please schedule a meet & greet, and we can figure out what is best for you.