OK, FF, did that. Here's what you wrote in the beginning of your journal with Der.
So- tonight....
W.U. <warm up
RPE 2-3 for 2 min.
RPE 1 (walk) for 1 min
main: <main workout portion
RPE 5-6 / 2-3 of 20/10's
(a firm run) long strides for 20 right side steps (this is not a sprint, just a nice long stride, fast enough to feel wind) (20 is alot, if you can't make that, no biggie) when you count steps, you wll also have a tendency to hammer that foot down- DON'T- no ground pound.
then RPE 2-3 10 right side strides
try to do 3 sets,, walk in between if needed
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I am going to do the above tonight...below is the rest of what you wrote. After tonight, I'll look at this again once I have an idea of how this breaks down into minutes. I'm including the rest for posterity within a thread called Running 101.
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We are not setting
PR's. WE are opening veins, breathing, and loosening up your ankles.
then come back and tell all about the experience. OH, and ask me what to think about when you get bored... LOL!
GOOD beginners run program to build initial base.
Mon- test
continuous run at RPE 3-5, go out and time yourself for 3 attempts.
Tues- intervals, tempo
RPE 2-3 3 minutes w.u.
rpe 5-6 10/20's 3 sets
rpe 6-7 10/20 1 set
rpe 3-5 = 1 full minute, or 100 right sides
rpe 2-3 3 min (let it hurt some- this is training) cool down-- legs will fel like hey are swelling probably
*stretch well after this workout
Wed - off
Thur - build / decline, pace control
RPE 2-3 3 minutes w.u.
RPE 2 (10 left) RPE 3 (10 right) RPE 4 (10 left) up to RPE 6-7 (control) do not allow yourself to get pumped up and hammer your body on these. it will happen as you gain momentum... CONTROL is what we are training.
walk and totally catch breath
next exercise
start out RPE 2-3 for one full minute
jump to RPE 7 for 20-30 strides, then drop down (slow decline, show control)
RPE 6 for (10 left) RPE 5 (10 right) and on down.
""handle your breathing! breathing is the controller of pace, but ou will learn... do these the best you can.... and laugh and enjoy! it is hard enogh without trying to be perfect. ""
Friday
30 minutes FOCUSED DEDICATED TO STRETCHING LEGGS COMPLETELY OUT
Sat - find play that includes running, start stop type of stuff, or go out and do 15 minutes worth of wind sprints, chase your kid, use your fancy legs.
Sun... OFF
Monday - test and report lengths of time.
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Focus, I'm not sure how to run "till I can't" at an RPE of 3. By the time I give up and quit, I am at a 10 with a HR of 180! Do I stop when I feel i'm at a moderate level? RPE 3 doesn't last very long for me, I guess is what I'm saying...
