Category: EMU 2021 Mile Project

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 […]

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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 […]

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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 […]

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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 […]

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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 […]

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WEEK 1 – WARMUP AND BASELINE

Welcome! This week we’ll set you up for success with some extra focus on the warmup. Plan for your main workout on relatively flat ground if possible. Ideally, you will have measured out a 1 mile distance* in advance (FYI – four laps of a 400m track = 1 mile. […]

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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. […]

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