New Jersey State Triathlon - 07.22 & 07.23.17

Get To Training

AND FINISH STRONG AT NEW JERSEY'S BEST TRIATHLON!

 

Train now to finish strong at the New Jersey State Triathlon! Here you will find all the endurance resources including open water swim training, clean eating, injury prevention and the latest in cool race gear and trends.

 

LET’S GET TRAINING

Base Building Training Plan

Colleen Little ~ Love A Challenge

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

 

REST or CT

Low impact

 

 

 

2Miles total

1/2M w/u

4 x .25

1/2M c/d

 

Weight Train

+ AB’s

 

30Min EZ

+ 3 striders

 

YOGA

 

Weight Train

+ AB’s

 

L/R Day

4 miles

 

REST or CT

Low impact

 

 

 

2Miles total

1/2M w/u

4 x .25

1/2M c/d

 

Weight Train

+ AB’s

 

30Min EZ

+ 3 striders

 

YOGA

 

Weight Train

+ AB’s

 

L/R Day

4.5 miles

 

REST or CT

Low impact

 

 

 

2Miles total

1/2M w/u

4 x .25

1/2M c/d

 

Weight Train

+ AB’s

 

30Min EZ

+ 4 striders

 

YOGA

 

Weight Train

+ AB’s

 

L/R Day

4.5 miles

 

REST or CT

Low impact

 

 

 

2.25Miles total

1/2M w/u

5 x .25

1/2M c/d

 

Weight Train

+ AB’s

 

30Min EZ

+ 5 striders

 

YOGA

 

Weight Train

+ AB’s

 

L/R Day

5 miles

 

REST or CT

Low impact

 

 

 

2.50 Miles total

1/2M w/u

6 x .25

1/2M c/d

 

 

 

 

 

 

Switch the days to fit your schedule!  This is just a beginner level to get you started. For the more advanced I would increase the run times and the number of times you would do the .25 on Tuesday. 

REST or CT:  This does not mean you do absolutely nothing, unless of course you are totally exhausted and need this time to just veg! But REST or CT(cross train) would mean some low to no impact, i.e.; swimming.

Speed: More often than not we distance runners train for just that, distance. We are NOT doing ourselves any justice by not adding in some quick runs to our training plan. So I suggest throwing in some .25 mile all outs in there. w/u = warm up…….c/d = cool down

L/R Day: Long Run days are for the sole purpose of building our endurance. Whatever your goal is for the P10 run your long run miles 1 min slower than your goal mile pace. 

Weight Training + AB’s:  Please feel free to reach out to me if you are not sure what to do here. I can be reached via my cell 856-308-9097. Leave a message and I will be sure to return your call. Or via email at colleen@loveachallenge.com I will set you up with a weight training program “free of charge” to get you started.

EZ + Striders: This is a pace that you could hold a conversation. As for the striders, every so often during your run you want to go “all out” for 15-20 seconds the number of times noted above. The striders are part of your 30 min runs. These are not extra.  You do these within your run.

YOGA: Why do I suggest Yoga? As stated in my earlier blog, a typical runner experiences too much pounding, tightening, and shortening of the muscles and not enough restorative, elongating, and loosening work. Without opposing movements, the body will compensate to avoid injury by working around the instability. Compensation puts stress on muscles, joints, and the entire skeletal system. This is a GREAT workout for us runners. We here at LOVEACHALLENGE hold Friday night Yoga 45 sessions for runners.  Please, feel free to come try us out.

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