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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
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