The weather is warming up, kids are out for summer fun and you will be around the parks and playground more. You may have less “you” time to fit in long workouts at the gym, but that doesn’t mean you still can’t get it in a good muscle burn, you just have to get creative and think outside the (sand)box!So while you are out letting the kids play or around the running trails here are a few ways to add in some strength work also.

Don’t worry about the crazy looks … every extra step counts so put the phone down, have your kids join in and get to work!  Play time is the best time!

The Workout:

Squats

Mountain Climbers

Stationary Lunge (right leg)

Stationary Lunge (left leg)

Plank Hold

Step Up to Balance (right leg)

Step Up to Balance (left leg)

Hanging Leg Lifts

Bonus: Pull Ups (10)

Perform each exercise for 30 seconds, for a total of 2-3 sets. Once you master 30 seconds, progress to 45 or 60 seconds. Rest for 1 minute before starting a new set.

Squat

Start with your feet hip width apart, toes pointed straight and squat down to the width of a chair. Use a bench as a guide if needed.

Mountain Climber

Start in a push up position, hands should width apart, shoulder over your hands, back flat. Drive one knee into your chest at a time. Increase your tempo as your progress. Keep your abs tight. To modify the movement use the bench as a guide. To progress the move, add in a push up after each movement.

Stationary Lunge

Step with one foot forward, keep your shoulders back and slowly lower your back knee down. Keep your centered and avoid leaning forward. As a progression use a bench or step to elevate your back leg.

Plank Hold

Start in a push up position, hands slightly wider than shoulder width apart, shoulders over your hands, toes on the ground and hips straight, level with shoulders. Squeeze your abs tight, hold while maintaining good form with a neutral spine. Modification: place hands on a bench while toes stay on the ground. Progression (as pictured): elevate feet and place hands on the ground.

Step Up to Balance

Start with both feet on the ground, step up with your right foot and slowly raise your left knee up to a balance, holding for 2 seconds before lowering. Progression: increase tempo for a quick step back. Keep your core and glutes tight to assist with balance and form.

Hanging Leg Lifts

Find a stable bar; start with your hands slightly wider than shoulder width apart. While firmly griping the bar, bring your legs together, core tight and slowly raise knees to your stomach. Control the movement as your bring your legs down. Try to stay stable, no swinging. Progression(as pictured): keep legs straight and raise as high as possible.

Pull Ups

Pull ups utilize many muscle groups in your upper body and core but can be very difficult in the beginning. Use a bar that is low enough for your feet to closely tough the ground. Start with an underhand grip, shoulder width apart. With a firm grip, engage your core and raise your body off the ground using your entire upper body and keep elbows close to your side. Control the movement as you lower. To progress bring your grip further away from your body, as strength increases switch to an overhand wide grip.

Hope you enjoy your playground fun!  Playgrounds are designed for kids from 2 to 102 – you just have to use your imagination!

The OKC Run and Runners’ Day of Service is on June 5, 2013 – National Running Day.

The day will be centered on finding ways for you to plug in to a community service project (listed below).  We would love for the day to be spent giving back to the Oklahoma City community, especially hit hard in recent weeks with the storms.  Then, on the evening of June 5^th, we’ll host a 30 – 45 minute run or walk in OKC at Stars & Stripes Park at 7:00pm (South end by ball fields).  We will provide drinks and snacks! 

Training groups, stores, event organizers, and other communities are invited to organize their constituents to do a service project in Oklahoma City.  Runner’s Day of Action is about giving back, showing that runners have a positive impact on the community beyond health and fitness,  even directly benefiting charities with donations or fundraising.  Come join us on National Running Day!

Suggested volunteer opportunities:

City of Moore – call 1-866-484-3500 for volunteer opportunities (Moore.Recovers.org and ServeMoore.com)

The Salvation Army OKC:  Area Command’s Volunteer Coordinator (405-246-1101) 

Regional Food Bank of Oklahoma - http://www.regionalfoodbank.org/cervis.php?a=event

Red Cross - http://www.redcross.org/support/volunteer

Feed the Children:  www.FeedTheChildren.org/disaster

We always say it’s the little things that make the big difference.  With food labels it’s no different.  Once we know and understand the basics, we can navigate the endless choices that are presented to us at the grocery stores.  If you are not familiar with all the information presented on food labels, this article is for you.  We’ll be doing another article on ingredients/additives as well as the advertising claims some companies make versus the real nutrition facts soon. You will laugh out loud at some of the claims!  Please be thoughtful about what fuel you put in you and your family’s bodies!  The more you know …   

Article Via:  American Heart Association

Learning how to read and understand food labels can help you make healthier food choices.

Here are some tips for making the most of the information on the Nutrition Facts label.

Start here. Note the size of a single serving and how many servings are in the package.

Check total calories per serving. Look at the serving size and how many servings you’re really consuming. If you double the servings you eat, you double the calories and nutrients, including the Percent Daily Value (% DV).

Limit these nutrients. Remember, you need to limit your total fat to no more than 56–78 grams a day — including no more than 16 grams of saturated fat, less than two grams of trans fat, and less than 300 mg cholesterol (for a 2,000 calorie diet).

Get enough of these nutrients. Make sure you get 100 percent of the fiber, vitamins and other nutrients you need every day.

Quick guide to % DV. The % DV section tells you the percent of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat, cholesterol or sodium), choose foods with a lower % DV — 5 percent or less is low. If you want to consume more of a nutrient (such as fiber), seek foods with a higher % DV — 20 percent or more is high.

Here are more tips for getting as much health information as possible from the Nutrition Facts label:

• Remember that the information shown in these panels is based on 2,000 calories a day. You may need to consume less or more than 2,000 calories depending upon your age, gender, activity level, and whether you’re trying to lose, gain or maintain your weight. Find out your personal daily limits on My Fats Translator (http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/My-Fats-Translator_UCM_428869_Article.jsp(  In general, as you think about the amount of calories in a food per serving, remember that for a 2,000-calorie diet:
  • 40 calories per serving is considered low;
  • 100 calories per serving is considered moderate; and
  • 400 calories or more per serving is considered high.
• There is no % DV shown for trans fat on the panel because the U.S. Food and Drug Administration (FDA) does not have enough scientific information to set this value. We recommend eating less than 20 calories or (less than two grams of trans fat) a day – that’s less than 1 percent of your total daily calories (for a 2,000-calorie-a-day diet).
• When the Nutrition Facts panel says the food contains “0 g” of trans fat, it means the food contains less than 0.5 grams of trans fat per serving.
• When the Nutrition Facts label says a food contains “0 g” of trans fat, but includes “partially hydrogenated oil” in the ingredient list, it means the food contains trans fat, but less than 0.5 grams of trans fat per serving. So, if you eat more than one serving, you could quickly reach your daily limit of trans fat.

In addition to the Nutrition Facts label, a lot of foods today also come with nutrient content claims provided by the manufacturer. These claims are typically featured in ads for the foods or in the promotional copy on the food packages themselves. They are strictly defined by the FDA. The chart below provides some of the most commonly used nutrient content claims, along with a detailed description of what the claim means.

If you can’t remember the definitions of all of the terms, don’t worry.  You can use these general guidelines instead:

• “Free” means a food has the least possible amount of the specified nutrient.
• “Very Low” and “Low” means the food has a little more than foods labeled “Free.”
• “Reduced” or “Less” mean the food has 25 percent less of a specific nutrient than the regular version of the food.

Self-Myofascial Release, also referred to as “foam rolling” is a stretching technique similar to a deep tissue massage that focuses on loosening overactive and tight muscles. Foam Rolling can be used as a warm up and before static stretching and as a cool down to relax tightened muscles. It is beneficial for flexibility, reducing injuries, improving muscle imbalances, muscle recovery, and overall performance.

To begin, slowly roll on desired area to find a possible knot or tender spot. Hold pressure on the knot for a minimum of 20 to 30 seconds or until the discomfort is reduced before releasing. By applying gentle pressure to the knot you are stimulating the Golgi tendon which will relax the underlying muscular tension. This process assists with restoring the soft tissue back to its optimal level of function. Once pressure is reduced, the key is to continue to roll slowly (1 inch per minute) over muscle group area, not a fast rapid roll.

As runners, we have a tendency to focus stretching our lower body, however rolling our back region is important as well. By relaxing these muscles, flexibility increases which assists greatly with our overall posture and in return our running form is enhanced.

Calf Complex (Gastrocnemius/Soleus)

For optimal pressure, place right leg over left and place foam roller under mid-calf, shift body weight to comfort level and slowly roll calf area to find most tender spot. For less pressure uncross legs.

 
TFL/IT Band

Lie on one side, place foam roller in front of hip. For more assistance, cross the top leg over lower leg, with foot touching the floor and the bottom leg raised slightly off floor. Slowly roll from hip joint to knee.

 
 
 
 
Adductors

Lie prone with one thigh flexed and abducted. Place the foam roller inside the upper thigh region; slowly roll to the medial thigh area.
 
 

 
 
Piriformis

Sit on top of the foam roller, position on the back of the hip, glute area, cross one foot to the opposite knee. Slightly lean body weight into the hip for more pressure and slowly move around to find desired spot.

 
 
 
Hamstring

In a seated position, position foam roller under legs to the back of upper legs, place hands to the side to support weight, lift your hips and firmly shift weight to one leg. Slowly roll from below the hip to above the knee to find desired tension point.

 
 
Quadriceps

Lie prone, place foam roller underneath top of leg, and keep foot off the ground. Shift weight to one side, roll from knee to below the hip until tension is reduced. Switch weight to opposite leg.

 
 
Latissimus Dorsi

Lie on the floor to one side with arm extended; place the foam roller under your arm. Slowly move back and forth to find tension points.

 
 
 
Rhomboids

Lay flat on your back, placing the foam roller under the upper back. Raise your hips off the ground and stabilize your head in a neutral position. Shift weight to one side at a time, rolling upper to middle of back.

Thank you so much for helping us bring the global movement to educate girls and change the world home to Oklahoma City with the sold out screening of the Girl Rising film.  Girl Rising spotlighted the stories of nine unforgettable girls born into unforgiving circumstances.  The hers projects/runhers, 10×10 and its partners are working to change minds, lives and policy.  Together we have the power to create equality for girls and change the world.  Our purpose here at runhers is to help as many women and girls as possible find their version of a healthy and happy life.

One girl with courage is a revolution.  We think all girls should be in an environment where they can dream a big dream, play safely with joy and develop a lifelong curiosity and love of learning.  The reality is that is only true for some.  We can send ripples of change with small actions – and we all can do something to connect more girls with opportunities to build the future they want.  Big change starts small.  The first step toward success is simple: pass it on. We know that educating girls will change the world.  The more people who share that message – through social networks, at the dinner table, in boardrooms, in rural villages – the more support we build.

All over the globe, violence and discrimination against women and girls violates their human rights and severely compromises girls’ health, education and the opportunity to build a better future.  Gender inequalities and biases pervade cultures worldwide, preventing women and girls from fully realizing their rights to reproductive health and equality.  We must do better.  If one girl with courage is a revolution – then what is hundreds of millions of women and girls moving with the mission of equality, safety and the freedom to choose the path they want to follow?  Each of us has the power to change this, one girl at a time.  Please consider donating some time or resources to the cause.

We are considering holding a summit regarding girls and the barriers to education/healthy living, along with possibly another screening of Girl Rising in OKC or with one of our other groups in Enid, Lawton or Tulsa.   If you or your organization is interested in partnering, please let us know.

We have also included some information and links for your reference.  Thank you again for supporting this important film screening.

10 Facts about Girls Education

Around the world, girls face barriers to education that boys do not.  But educating girls can break cycles of poverty in just one generation.  These statistics offer insights on those barriers and also illustrate the lasting impact education has on girls, families, communities and nations around the world.

1.  66 million girls are out of school globally. (UNESCO)
2. There are 33 million fewer girls than boys in primary school.(Education First)
3. A child born to a literate mother is 50% more likely to survive past the age of 5. (UNESCO)
4. Educated mothers are more than twice as likely to send theirchildren to school. (UNICEF)
5. In a single year, an estimated 150 million girls are victims of sexual violence. (UNIFEM) [50% of sexual assaults in the world victimize girls under the age of 15 (UNFPA).]
6. 14 million girls under 18 will be married this year. That’s 38 thousand today – or 13 girls in the last 30 seconds. (UNFPA)
7. The #1 cause of death for girls 15-19 is childbirth. (World HealthOrganization)
8. Girls with 8 years of education are 4 times less likely to be married as children. (National Academies Press)
9. A girl with an extra year of education can earn 20% more as an adult.(The World Bank)
10. If India enrolled 1% more girls in secondary school, their GDP would rise by $5.5 billion. (CIA World Factbook) (Global Campaign for Education and RESULTS Education Fund)

The Importance of Education locally (Oklahoma)

Currently, Oklahoma is ranked the 2nd worst state in the nation for women and girls, based on a number of factors including access to education, access to healthcare, domestic violence, female incarceration, human trafficking, and more.  Food insecurity is another issue that plays significantly into the education system.  An incredible amount of imagination and new designs will be necessary to significantly impact how our children grow up in the state of Oklahoma.  Many organizations will be needed to work in the estuary region where many children do not get the support they really need.  A new model of collaboration is needed, and a real sense of urgency needs to be adopted.

Here is a report of “Overall Child Well Being in Oklahoma” compiled by oica.org

http://oica.org/wp-content/uploads/2012/12/OICA-2012-Oklahoma-KIDS-COUNT-Data.pdf

Please take a minute to learn more about the film, the film makers and the cause.

Girl Rising Links and FAQ’s:

• Main website – http://10x10act.org
• I bought a ticket for Girl Rising.  Where does that money go?http://10x10act.org/wp-content/uploads/2011/12/Where-does-money-from-tix-sales-gofinalfix.pdf
• Q & A with Girl Rising Director Richard Robbins – http://10x10act.org/wp-content/uploads/2011/12/Director_QA-edit.pdf
• For more to think about, go to:Gordon Brown, the UN Special Envoy for Global Education – Education For All. http://gordonandsarahbrown.com/category/education-for-all/
• Ravi Kumar’s Huffington Post Article ” Why Empowering Girls Is Key to Ending Poverty” http://www.huffingtonpost.com/ravi-kumar/empowering-girls-poverty_b_3124681.html?id10x10=1DC45FA3187F064D

We’re sure you’ve noticed how easy some days are – and other days it seems like getting our heads off the pillow in the morning is a huge effort.   There is great value in learning to grind through the tough days, to improvise, to find the grit inside to go on and make the day count.  This is where the most growth lies – in how you work through the difficult days, the dark hours and the long miles.  How you respond in the tough times matters, it’s where you learn the most about yourself – and those around you.

When we talk about grinding, we’re not referring to the dirty dancing version here!  We are talking about finding a way to get through the day, learning how to run/perform when you’re tired, or work effectively in less than perfect conditions – to make it to through the run, or through the day’s storm.

Grinding has been described as dreary, monotonous, or difficult labor.  It’s not pretty, in fact, it’s mostly pretty ugly.  And it’s entirely necessary.  With U.S. Special Forces selection, they wear down the candidates with sleep deprivation and strenuous hard runs, physical drills and other taxing challenges.  Then, while exhausted, they are tasked with an incredibly difficult task/mission, requiring critical decision making skills, teamwork and the ability to improvise on the fly.   The drop-out rate is high, but in the end – it is the grinders, the ones who just won’t quit, no matter what, who are honored into the elite teams.  The U.S. Navy Seal credo, “the only easy day was yesterday,” says it all.

We’re not elite special forces – but the lesson is clear.  There will be days that nothing is going right, you feel like crap and the world seems to be crashing in.  It could very well be race day.  Making the best of it, adapting your plan and always moving forward will make you stronger in every way.

Some tips for grinding it out.

• Most importantly; think. In stressful times it is easy to lose focus on what is really important.  If you take a deep breath and spend a couple of minutes prioritizing, it will serve you well.  Focus on what’s the right thing(s) to be doing, what will allow you and/or yours to have the best chance of carrying on, surviving the day, race or whatever you need to get through.  Then grind through those things first!
• Don’t give up on the day.  There is always a way to make something work.  Keep trying, keep going.  Many days turn out great after a really rocky start – just by grinding on!  Being relentless is a learned skill.
• Trust that if you keep at it long enough, a breakthrough will come.  It may not be the desired result – but you know the effort was there.  Believe in the effort and you will grow stronger.
• Taking a bite out of the elephant.  You can’t eat the whole elephant at once, so learn how to make small bites.  It’s always the small things that add up.
• Learn to improvise.  Your race pace is shot and you are not even sure you are going to finish.  So, it’s not going according to plan – what to do?   Adjust and adapt.  Take what the day is giving you, whether it’s the weather, the attitude or other factors.  Start chopping up the course into small victories – make it to the next landmark, the next mile or the next water station.  Pride yourself on the ability to grind on to the finish.  You’ll be more proud of your ability to survive and flourish on the bad days, knowing the strength and resolve you have within.

It’s difficult at times to believe in ourselves – that we even have the capacity and the ability to get through the things that are thrown in our paths.  Life can be unbelievable hard at times, full of ups and downs.  Please don’t give up on yourselves – keep grinding through the hard times.  It helps in many cases during the hard times, to help someone out who may be having even a rougher go of it than you.  We can make such a difference in people’s lives by the simple act of caring.  You never know when you can be a hero, to yourself or to someone else.  Keep going, keep grinding on.  It’s the effort and the perseverance that makes the difference.  You are capable of amazing things when you keep stepping ahead, one step at a time!

Massachusetts Governor Deval Patrick and Boston Mayor Tom Menino have announced the formation of The One Fund Boston, Inc. to help the people most affected by the tragic events that occurred in Boston on April 15, 2013.

Visit onefundboston.org

The Week of the Race:

• Carb Fuel: We have all heard the importance of “carb loading” the night before a big race but the optimal way to properly fuel is to start consuming more carbohydrates during the week. This doesn’t mean binge on your favorite pastas and eat loaves of bread in a single setting, it just means smaller portions of carbs each meal a few days before the race.
• Hydrate: The daily recommended water intake is around 96 ounces of water – so if you aren’t drinking that much, start taking in more water! Waiting the day before or the morning of a race to really think about hydration is not your best option.  Proper hydration is a lifestyle habit.  It is essential to health.
• No New Workouts: Save the Buns of Steel video for another week, your body needs time to rest for the big day so wait to start a new workout or strength train for after your race.  The rule is not to do anything ‘new’ physically the week of the race!
• Be a Weather Channel Watcher: We all know the weather can change many times in any given week, so staying tuned in will help with what’s most likely so you can be prepared.  If you need to purchase new apparel, this will give you time to wear it so you will know how it will feel on race day. NOTE: wearing anything new; shoes, socks, hat, underwear could lead to potential race irritation so always play it safe with what you know works best for you.
• Check out the Race Website/Emails: Most frequently asked questions can be found on the website as well as all race day information. Become familiar with start/finish area, course maps, water stops/aid stations, etc.  Make sure you read the race/event emails in case of any last minute changes or notifications.
• Print Confirmations: for everything. Hotel, rentals, race registration etc. It’s better to be prepared, just in case!
• Purchase Race Day Fuel in Advance: The race expo may not have the flavor or brand that you trained with i.e. Chomps, Gu, Accel Gel, Etc. Stick to flavors or brands you know work well for you and your stomach.  You don’t want unnecessary stomach upset due to poor planning.
• Create your playlist:  If you’re running with music, make a race playlist long enough so you don’t get stuck at mile 10 listening to that old Christmas song you forgot was on your iPod and then worry about trying to change it which can mess up your running pace/rhythm. Or, better yet, run without music and make lots of friends on your journey to the finish line! 
• Rest! Try to get as much rest and sleep as possible leading into race weekend. Keep stress to a minimum (I know easier said than done!)  Don’t panic. 

Weekend/Day Before:

• Expo: try to get to the expo as early as possible. Saturday afternoons will be the busiest time so try and go Friday or early Saturday morning if you don’t want a lot of body to body contact!  If you are picking up a bib for someone, check what the race policy is to ensure you have proper identification etc. Don’t try new foods, gels, or drinks. There are always a lot of goodies and freebies to try at expos but they may not always agree with you. Take your packaged goodies with you for later but the day before a race is not the best time to test them out.
• Ask Questions: Unsure of something, utilize the information desk at the expo. They are there to help!  Other runners are famously helpful as well – which is one of the greatest things about running – we’re all in this together!
• Drive the route: look for parking, spectator/ family meet up areas, road blocks. Always be prepared for the worst case scenario. Know the route if you’re driving and have a backup plan in case of heavy traffic or construction.
• Have A Post Race Meet Up Plan: Talk to your friends and family before the race and have a meeting spot for when you finish. Many races will have a designated “family area” – be very specific, there will be thousands of people!
• Make Dinner Reservations:  Everyone counts down the days to “carb load” before the race so be prepared to wait at your favorite pasta restaurant. Another smart move is to call ahead or place food orders to go. If you’re eating at home purchase food beforehand so you have one less worry the day before the race. Go easy on your fiber or anything new that could upset your stomach or throw your GI system out of whack. Consider eating an earlier dinner so you have time to digest the meal before going to bed early.
• Rest: Make sure and get rest! Be careful with what shoes you wear the day before and try to keep off your feet as much as possible.  Hydrate often and just chill out with a movie or some relaxing music.
• Set Out Race Attire: Alarms go off in the wee hours of the morning on race day so prepare the night before so that you don’t forget anything and can relax and focus on all the excitement of the day! Set out all of your clothing along with your race bib, pins, iPod, watch, gels, body glide, shoes, and your race timing chip.
• Set Alarm(s) – Allow enough time in the morning to wake up, eat, drink water, coffee etc. and do your morning *business*.

Race Day – Party Time!  

• Leave for the Race Early: Plan to be on site AT LEAST 30-45 minutes early and add 30 extra minutes to your commute in case of traffic or detours. Yes, it is early yes but is definitely better to be there with plenty of time to use the restroom, warm up and get in your start corral.
• Upon Arrival: Once you have gotten to the start area, familiarized yourself with the area, go to the bathroom one last time, move your legs around, warm up and then find your corral.  Settle in (as much as you can) and relax!  Check to make sure your shoes are double knotted; headband is just right, etc.
• Start Corrals: Make sure you are in the correct corral.  You can go back in a corral but you cannot skip ahead to a faster one.

There will be crowds of runners everywhere so be prepared to start slow in the beginning. Remember that your ‘start’ time will begin when the timing chip on your shoe crosses the start line and finishes when you cross the finish!   Conserve your energy in the beginning and be patient. Let the crowds thin out before you try to “make your move”.

Being prepared and ready is the key to having a great day!  You’ll have to make adjustments and perhaps improvise on the course depending on what the day gives you, but knowing you went in prepared is a great confidence builder for enjoying your journey. It is very important to make sure you stick to your hydration and energy plan! Take it all in – the sights, the sounds, the excitement and the camaraderie of all the other runners trying to get to that finish line and picking up that finisher’s medal – and the great satisfaction of seeing all that hard work you put in paying off!  Enjoy the journey – you certainly earned it!

~ Coach Sara

Editor’s Note:We get asked by many of you how to get faster in your running journey.  In this article Coach Sara breaks down the different things you can do to improve speed.  There are standard running ‘drills’ as well you can do that improve form and efficiency, which in turn can improve speed.  We will be doing more running ‘clinics’ to talk and demonstrate form, drills and speed work!    First thing first though, have fun and run with joy! 

By: Sara McCauley

Speed training. Something runners hear often and know it is something we all should work on, but may not completely know how to execute or add to their running schedule.

As with many things, when you start anything new, it is important to take ‘speed work’ cautiously and put thought in it before jumping in. There are different levels and periodization to consider with speed training, it’s a building block and you have to work your way to the top.

Before we get into the levels of running, I want to get you familiar with the term Conversation Pace. It is a word that you will hear and see quite often when it comes to a training plan. Conversation Pace(CP) is performed at an easy, gentle pace where you can easily hold a conversation while running and heart rate is maintained at approximately 110-140bpm. The goal of CP is to train the cardio respiratory system and muscular system to efficiently use oxygen for a longer distance.

What is it and how to add it in? 

STRIDES

Strides lay the foundation of speed training. A stride is a short burst of running for 80-150 meters. You start at a conversation pace, build speed for 40-100 meters, and then slow back down to finish the distance. It promotes efficient running form, great for short distance running, works fast twitch muscles.

For beginners, strides can be added in as speed work to replace, or in addition to, a short conversation pace run. Start at 6 strides per workout and increase your way up to 10 as endurance improves (1-2 weeks).

Strides can be used as a complete workout for new runners by repeating 6-10 times with a 1-2 minute rest, in addition to an easy run or as a warm up and cool down for more advanced runners 2-3 days per week.

TEMPO

A tempo is a steady, controlled run performed at a pace faster than a half marathon pace, at or slightly under a 10k pace.  It improves endurance and lactate threshold, teaches patience, and to run outside the normal comfort zone.

For middle distance training, tempo runs are generally 20-30 minutes and up to 60 minutes for marathon plus distances. It should be preceded by a 10-15 minute warm up and followed by a 10-15 minute cool down.  A runner can transition to a tempo run by breaking it into 10 minute segments with a 2-5 minute jog between the tempo pace.

FARTLEK

Also commonly known as “speed play” – is structured or unstructured fast bouts of running with a mix of speeds for an unspecified period of time. Each run can vary in paces, distances, and terrains.

The goal is to run a sub-maximally pace, along with short spurts of maximal pace, 70-90% effort level.  This type of running trains your cardiorespiratory system and muscular systems to work efficiently, and use oxygen with minimal muscle stress. Fartlek runs are great for all levels, teaches the body to run uncomfortably, and to gain patience and mental strength.

The length and distance can be a shorter distance/time than other runs (20-30 minutes) because of the effort level, but requires a longer (10-15 minute) warm up and cool down.

An example of executing this type of run: while running in a neighborhood or trail use landmarks as starting and stopping points. You can increase your distance each run, pyramid the distance, or any combination. The purpose of the run is to run faster than your comfort zone for a distance that your body can sustain for a period of time with minimal rest (1 minute) in between sprints.

HILLS

Hill repeats are performed with a continual brisk run uphill with a relaxed conversation pace downhill or flat surface. Hills are used to increase running strength and mental toughness, decrease risk of injury,  and to prepare for a specific type of race course.

Pace and number of repeats is dependent on the type of hill grade and goals; however, you should aim for a submaximal pace with bouts at maximal pace. When adding in hill runs into your training, ideally you want start with a grade around 5-7% over a 200-600m distance, at or faster than conversation pace.  As your running advances, you can increase the grade level and distance.  After a 10-15 minute warm up, perform 5-8 repetitions followed by 1-3 minutes of rest by jogging or walking in between repeats.  For smaller grade hills, aim for a faster 5k pace and decrease to 10k or slower as grade increases.

Note on form when running hills: obtain a forward lean without hunching or curling upper body, shorten and increase your arm cadence.

Hill runs are beneficial and can be created for all levels of runners, but always need to be treated with respect. Due to the intensity of the run, it is crucial to warm up, cool down and stretch accordingly. Over training and disregard to rest can lead to stress on joints and muscles.

If hills are not accessible in your area, be creative, have fun with it, add stairs in your run, parking garage ramps(caution!), use cross training equipment at high levels (stairmaster, elliptical etc.).

INTERVALS

Intervals are at the top of the running pyramid; to be performed at the peak of your fitness level.  They are a structured run with a specific amount of repeats, distance, pace and recovery. Most commonly performed at a track. This type of running improves fast twitch muscle ability, promotes efficient running form, teaches patience and mental toughness, and to run at a low grade of discomfort for longer periods of time. Due to the intensity, runners should complete all levels of the pyramid, run more than 20 miles per week regularly and have a base of 500 miles built before moving to the interval phase.

There are many different types of intervals, repeats, ladders, pyramids, and mixed paces. For athletes running a middle distance race (half marathon), an example of a starting interval would consist of a 10-15 minute warm up, 5 x 400m faster than conversation pace, 90 seconds- 120 seconds below conversation pace or walk recovery, 10-15 minute cool down. For marathon+ distances a distance of 800m+ should be performed.

The number of intervals should only be increased in 2-3 week increments, performed no more than once a week for novice runners and followed by a rest day or easy recovery run.  The goal of intervals, are to be performed at 95-100% effort level.

Speed work is not meant to be easy, but when incorporating anything new into your training schedule, it is crucial to take it slow, build up properly and respect what your body is capable of at that level. Someone who is new to running shouldn’t jump right into speed training without having a solid running base.  Listen to your body and be smart with your training, if you successfully completed 5x400s last week and are feeling great this week, that doesn’t mean you can jump right into 7-8 400s this week. Stick to your plan and know there is a reason behind periodization; you have to give your body time to adapt.

Be smart with your running and most importantly have fun with it!

Sources: Sara McCauley and RRCA Certified Running Coach Manual