Team CRAVE: building the base for running strong

Fartlek (for speed and pace) Intervals (for speed) Tempo Runs (for speed and pace) Hills (for strength) The Long Run (for endurance) Easy run (for recovery)   These are the basic training techniques used to create "runners".  You didn't think it was all about simply getting on your feet & moving faster than usual, did you?  The getting on your feet part is just the start, at some point there needs to be some focused training if you want to squeeze as much out of your training time as you can.  Want to be leaner, faster, go further?  Then we need to implement the above training techniques in your schedule.  Lucky for you you have a whole team of women & a personal trainer willing to train with you as you put your body through its paces!   During our Spring Training (now 'til June 14, 2010) we will be focusing on getting comfortable with the different training elements.  Here's how the breakdown will work during the week:   Mon 6:30am Easy Run   Tues 6:30pm Hill or Speed (fartlek/interval)   Wed 6:30am Tempo: find a pace that is not so fast that you cannot sustain it for 15-25min, but not so slow that you do not feel challenged toward the end.  Roughly 80%-85% of maximum heart rate or a 8RPE on a scale of 1-10.   Thurs 6:30pm Hill or Speed (fartlek/interval)   Sat 8am Long Run   If all of your runs are Easy (walkers, joggers & even runners can slip into this habit) or if you feel all like you've been running all of your runs as Speedily as you can you are doing your body & your training a disservice.  There are many facets to a well rounded athlete.    Oh, yeah.  Don't forget that Rome wasn't built in a day so trying to run as fast as you can over a mountain for your long run isn't the way to go either.  I'm just saying...    See YOU out there! Marty Harwood-Edes, PFT  www.cravechange.com 828-280-1867   Some things have to be believed in to be seen.