6 Weeks to Go!

Training Tips Series
Developed by Greg Klein of South Sound Running
Sponsored by New Balance


 

12K Run

12K Walk

5K Run

Midweek workouts
2 times per week
3-mile run 3-mile walk 1-mile run
Weekend endurance workout
once per week
5-mile run
5-mile walk
2-mile run

For alternate midweek recovery workouts, please refer to the 9 Weeks to Go! training tips page.

This Week's Training Notes:

There will be hills on the Sound to Narrows course, as well as in your daily training runs.

The key to running a hill is to maintain the same effort that you are using on the flats. To do this, you must slow down your pace when you reach the hill. If you run a hill without slowing down, it is the same as sprinting on the flats. This causes your heart rate to spike and forces you to eventually slow down and recover. This is a very inefficient way to run. You want to focus on maintaining an even effort throughout the run.

If you do not have any hills on your current training course, you should add some. You do not need a lot nor do they need to be steep, but a few "rollers" will be effective.