running 101
TRANSCRIPT
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COACH MARISSA TIAMFOOK GEE, NSCA, NASM AND USATF
CERTIFIED [email protected]
WWW.CORPORATEACTIVE.COM
Adventures on the Road: Your Journey Into Running
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www.corporateactive.com
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www.corporateactive.com
Coach MarissaMarissa@corporateactive.
com818-856-0712
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Why do you run?
Running is challenging, but oh
so worth it!(Or is it?)
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Is Running Worth the Weird Ailments?
Toe nails falling offBloody nipplesUnmentionable chafingHaving to go NOW and the nearest restroom
is 5 miles away
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Why do you run?Better FitnessWeight LossHigher Energy LevelPuts me in a good mood“Me” timeSpend time outsideLow maintenance sportCrosstrain for other sportsRace faster
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Take It To The Next LevelWalk
RunTrainRace•Achieve your best!
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Anatomy of a Workout
Dynamic StretchingDrillsSpeedworkHills/ TrailsTempoStatic Stretching/ Foam Rolling/ Recovery
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Dynamic Stretching
Before you run
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Drills
High KneesButt KicksSkipsFrankensteins/ KicksSquatsLunges
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Speedwork
5K pace8-10 x 400mYasso 800s3-5 x Mile
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Hills/ Trails
Design a hilly route for your long run or tempo
Trail RunsHill Repeats:
Short: 45-90 seconds uphill, recover down Long: 2-3 minutes uphill, recover in place or down
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Tempo
10 mile race pace 1-3 mile warm up and 1-3 mile cool down (to
add extra miles if needed)3 x 10 minutes with 2 minutes rest3-6 miles
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Static Stretching/ Foam Rolling/ Recovery
Standing or lying downFoam Rolling – A MUST!Ice bath (or just stand in the ocean!)
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Sample Training Schedule
Advanced marathoner
Sun Mon Tues Wed Thurs Fri SatEasy recovery run(4-5 miles)
6-8 miles at marathon pace
Speedwork(Yasso 800s)
Crosstraining- swimming or cycling
Tempo(12 miles with 5 miles of hills)
1 hour of Yoga
Long Run(15-22 miles at 20-30 sec slower than marathon pace)
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Coachmarissa.com
GOOD LUCK AND HAVE AN AMAZING RACE!
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www.corporateactive.com
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www.corporateactive.com
Coach MarissaMarissa@corporateactive.
com818-856-0712