NEED TO KNOW: Week 4
SATURDAY @ 7:15 AM - LIBERTY STATION
- Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK
- Map: CLICK
- Coffee Hour - Social: Public Market @ Liberty Station After our run, we will head over to the Public Market for Coffee Hour which is right across the parking lot.
Social Events: Click
Articles: Click
Schedule: Click
Discounts: Click
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This Week’s Training
For NEWER Runners - As we reviewed in detail on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE. This is the time period when you make gains physically, mentally and physiologically! For newer runners...make it to week 8 and you're golden!! You’ll also hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up. This means 1) don't overdo it. 2) run your 4x per week. For everyone - it's OKAY to walk at any time. If you are a run/walker, then you MUST alternate walking. You will simply build/shift to more running as you go along.
Specific Training Notes for Week 4
- Run/Walkers – Continue with very easy Intervals at same as last week - the A group is doing 3/2 and the B Group is doing a 3/7 interval. Keep your walks “Brisk” and your runs “Very Easy Jog”. Nothing new, just more Time on your feet!
- Intermediate Runners – Base building! Plan on easy, steady run for the scheduled distance. Do not over do it! Remember, SLOW DOWN. You are likely running too fast and if you’re new to long distance running, this will catch up to you in a few weeks.
- PR Chasers – Plan on picking things up a bit this week with some 10k intervals tomorrow and Hill Repeats on your own if you can get to some inclines.
- SD Half Marathon Group - You are building up to your LONGEST run of the training so getting close to peaking with 3 weeks to go. Keep mid-week runs solid and strong and the long runs steady as you go.
Upcoming Group Runs & Clinics
Below are the run maps and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
Below are the run maps and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
SATURDAY @ 7:15 AM - LIBERTY STATION
2670 Cushing Road, San Diego, CA, 92106
At the corner of Dewey Road and Cushing Road. Huge grass park area, with multiple parking lots all around. We’ll meet in the grass area near the actual park parking lot. There are restrooms and water fountains at this lot.
- Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK
- Map: CLICK
NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run or will start counting mileage from a different point on the map. This is so I can use one map for many different mileages. Please refer to your training schedule for the correct mileage and always meets that the location listed in the NEED TO KNOW section.
As Always
We'll usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, whatever. We also plan to stay afterwards for as long as it takes to do the same. This means I'll be at Tuesday runs around 5:45 PM and the Saturday runs at 7:00 AM.
As always, please let us know if you have questions.
See ya out there!
Coach Aaron
619-405-1828
Meeting Locations
This is where we are meeting for our group runs so don’t get lost ;)
Liberty Station (NTC)
2670 Cushing Road, San Diego, CA, 92106
At the corner of Dewey Road and Cushing Road. Huge grass park area, with multiple parking lots all around. We’ll meet in the grass area near the actual park parking lot. There are restrooms and water fountains at this lot.