WEEK 7 – FINISH LINE

WEEK 7 – FINISH LINE

We hope that the workouts have been satisfying and that the time outside has been worthwhile. As our 2021mile project enters its final week, take a moment and consider how things have been going over the last few weeks. If you’re feeling good, go back to your one mile route and try digging deep to see how much faster you can go. If the workouts have been tough to fit in it’s completely understandable. With the better weather some time outside this week will still feel good.

Remember to do a full warm up before the workout and bring some water for after your finish.

YOU CAN DO THIS!

DYNAMIC STRETCHES – WATCH THE VIDEO HERE

  1. 15 minutes “easy” to arrive at the starting location for your workoutOption A – brisk walk or “trot”

    Option B – light continuous jogging

  2. 1 mile workout – Repeat a few more stretches and you’re ready to go!Option A – Increase your brisk walk to a pace which you can sustain but is not painful. You may even alternate running for short periods with walking. Try and keep the pace right to the end.

    Option B – Run your 1 mile route. It’s normal to be excited and start out too fast. Find a pace which is “comfortably uncomfortable”. Try and push right to the end.
    Regardless of the final time you deserve congratulations for the effort and for the work that you do every day.

  3. 15 minutes “easy” cool down

Try for one or two other easy workouts during the week if you have the chance.

Thank you for participating in the 2021mile project.
Our goal was to connect and provide a brief respite during a difficult time. We would love to hear from you. A three question, anonymous survey is here – help us make things better for next time!

😊 See you at EMU on Wednesday 😊

WEEK 6- HOME STRETCH

WEEK 6 – HOME STRETCH

Whether you’ve just been out a few times or pushing your limits every week, hopefully your time outside has felt worthwhile.

This week is our penultimate workout. Look for a pace you can hold for the full 10 minutes during middle of the workout. If it’s a warmer day than you’re used to, or you didn’t get enough sleep the night before, your workout may feel tougher than usual. This is ok! Use your effort to guide you rather than looking at your watch. As you get more familiar with how each level of effort feels you can run each distance with more confidence.

YOU CAN DO THIS!

DYNAMIC STRETCHES – WATCH THE VIDEO HERE

  1. 15 minutes “easy” to arrive at the starting location for your workout
    – brisk walk or “trot”
    Option B – light continuous jogging
  2. Workout – Longer intervals
    Option A:
    Faster walk or run for 10 minutes, walk for 1 minute
    Faster walk or run for 26minutes, walk for 1 minute
    Faster walk or run for 2 minute, walk for 1 minute
    Option B:
    Run for 2 minutes, walk for 30 seconds

    Run for 2 minutes, walk for 30 seconds
    Run for 10 minutes, walk for 30 seconds
    Run for 2 minutes, walk for 30 seconds
    Run for 2 minute, walk for 30 seconds
  3. 15 minutes “easy” cool down

Try for one or two other easy workouts during the week if you have the chance.

 

WEEK 5 – HOLDING YOUR PACE

WEEK 5 – HOLDING YOUR PACE

Congratulations if you have been able to get outside regularly, and if you are just joining for this week, welcome!

A thought for this week: high performance athletes refer to a flow state or being “in the zone”, a state of mind in which you feel both relaxed and able to focus on the things which matter most.

A pre-workout routine can help you find this place more quickly. During your warm-up, allow yourself to “turn off”. Where possible, avoid distractions. Try and pay attention to your surroundings rather than worrying about how the tougher parts of the workout might feel or how fast you might go. During the workout itself try to focus on how you feel in that moment. How are you breathing? Aim for “hard, but I know this feeling and it’s not getting worse.” How is your posture? Try to keep your shoulders relaxed, legs in control. What comes next? Just focus on your next few steps.

You may surprise yourself at the pace you are able to hold!

DYNAMIC STRETCHES – WATCH THE VIDEO HERE

  1. 15 minutes “easy” to arrive at the starting location for your workout
    – brisk walk or “trot”
    Option B – light continuous jogging
  2. Workout – Longer intervals
    Option A:
    Faster walk or run for 8 minutes, walk for 1 minute
    Faster walk or run for 4 minutes, walk for 1 minute
    Faster walk or run for 2 minute, walk for 1 minute
    Option B:
    Run for 2 minutes, walk for 30 seconds

    Run for 4 minutes, walk for 30 seconds
    Run for 8 minutes, walk for 30 seconds
    Run for 4 minutes, walk for 30 seconds
    Run for 2 minute, walk for 30 seconds
  3. 15 minutes “easy” cool down

Similar to last week, aim for one or two other easy workouts over the course of the week if you have the chance.

 

WEEK 4- HILLS

HELLO WEEK 4 – HILLS (halfway folks)!

Working out on a hill is a great way to generate more power and efficiency in your stride.

Look for a hill with a moderate elevation gain as opposed to the steepest one you can find. For reference, if you walked up at a regular pace you would not be out of breath. While you are working out, try to keep your arms moving and your head up. A shorter stride with your feet turning over at a higher rate also helps to maintain your posture.
Breaking up the workout into two “sets” can also help to keep you focused on the present instead of second-guessing how tired you may feel later.

You’ll feel great having completed this workout!
*Tip – bring some water to leave at the bottom of the hill for when you’re done.

DYNAMIC STRETCHES – WATCH THE VIDEO HERE

  1. 15 minutes “easy” to arrive at the starting location for your workout
    Option A – brisk walk or “trot”
    Option B – light continuous jogging
  2. Workout – hills
    Option A:
    Faster walk or run up hill for 30 seconds, walk down
    Faster walk or run up hill for 30 seconds, walk down
    Faster walk or run up hill for 30 seconds, walk down
    Faster walk or run up hill for 30 seconds, walk down
    Option B:
    Run up hill for 30 seconds, slow jog down
    Run up hill for 45 seconds, slow jog down
    Run up hill for 1 minute, slow jog down
    Run up hill for 30 seconds, slow jog down
    Run up hill for 45 seconds, slow jog down
    Run up hill for 1 minute, slow jog down
  3. 15 minutes “easy” cool down

Similar to last week, aim for one or two other easy workouts over the course of the week if you have the chance.

WEEK 3 – LADDER WORKOUT!

HELLO WEEK 3 – LADDER WORKOUT! Spring is here and with the less predictable weather, getting motivated to get out the door can be tough. Some tips that may help: On the days you are wavering, change into your workout gear anyways. Commit to being outside for 10 minutes, for example just going around the … Read more

WEEK 2 – INTERVALS

Welcome TO WEEK 2 – INTERVALS Welcome back! It’s ok if things got tough by the end of the mile last week. This week we will be doing shorter intervals to help focus on power and form. Don’t forget to warmup – give yourself time to ease into the workout.  This week we are running … Read more

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