1. Building blocks of a plan- Session 3

2.  Shoes  Running Form  Conversational Pace  Intervals

3.  10% increase rule ◦ Increase your weekly mileage by no more than 10%  80 / 20 Balance of Easy Training / Hard Training ◦ 80% of your training should be a Conversational Pace ◦ 20% should be at harder effort  Three Week Cycle ◦ It take three weeks to adapt to a new stimulus

4.  Weekly Goals with 4 elements ◦ Total Distance or time for the week ◦ One or two Harder effort sessions ◦ One Longer session ◦ Practice ONE other training element to focus on  Conversational Pace  Running form – Cadence  Add additional stretching  Add additional strength work  Commit to training with a friend

5. Week One Goals Total of 15 miles this week. Intervals- 4 X 2:00 Hard Long Day = 5 miles Count and record cadence at least twice Week Two Goals Total of 16 miles this week Intervals- 5 X 2:00 Hard Long Day= 6 miles Count Cadence Once and get video of form

6.  Make your Long Day special ◦ Near the end, push the effort for a while ◦ Use it as a time to visualize success ◦ Plan something special for your long day- a treat! ◦ Put the Long day at the end of your training week  This helps you end on a strong point for the week  Gives you confidence and momentum into the next week  Share your success ◦ After your long run, message or call a friend ◦ Post it in the fb group for us to see ◦ Celebrate it a little bit!