Running 101

COACH MARISSA TIAMFOOK GEE, NSCA, NASM AND USATF

CERTIFIED MARISSA@CORPORATEACTIVE.COM

WWW.CORPORATEACTIVE.COM

Adventures on the Road: Your Journey Into Running

www.corporateactive.com

www.corporateactive.com

Coach MarissaMarissa@corporateactive.

com818-856-0712

Why do you run?

Running is challenging, but oh

so worth it!(Or is it?)

Is Running Worth the Weird Ailments?

Toe nails falling offBloody nipplesUnmentionable chafingHaving to go NOW and the nearest restroom

is 5 miles away

Why do you run?Better FitnessWeight LossHigher Energy LevelPuts me in a good mood“Me” timeSpend time outsideLow maintenance sportCrosstrain for other sportsRace faster

Take It To The Next LevelWalk

RunTrainRace•Achieve your best!

Anatomy of a Workout

Dynamic StretchingDrillsSpeedworkHills/ TrailsTempoStatic Stretching/ Foam Rolling/ Recovery

Dynamic Stretching

Before you run

Drills

High KneesButt KicksSkipsFrankensteins/ KicksSquatsLunges

Speedwork

5K pace8-10 x 400mYasso 800s3-5 x Mile

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

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

Static Stretching/ Foam Rolling/ Recovery

Standing or lying downFoam Rolling – A MUST!Ice bath (or just stand in the ocean!)

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)

Coachmarissa.com

GOOD LUCK AND HAVE AN AMAZING RACE!

www.corporateactive.com

www.corporateactive.com

Coach MarissaMarissa@corporateactive.

com818-856-0712