It’s that time of year again! It is time to focus my training on this year’s Tulsa Run. And whether you are running the 5K course or taking on the whole 15K course, it is time to be logging miles and stepping up the training.
Depending on your goals for the Tulsa Run, everyone’s training is going to be a little different. If your goal is just to complete the run, your training will consist of simply logging miles (fast, slow, and a combination of both — just getting out on the roads). Anywhere from 3 to 5 miles 3 times a week with one long run (5-10 miles) will get you from the start line to the finish line.
If your goal is to better your time, you need to add one day of speed training, preferably on a track, and one day of tempo work. Speed training should be a tough run. Several intervals at race pace or faster make up a good speed workout. Tempo running is a more comfortable, but not easy, longer run. It would be a good idea to do the tempo run on a hilly course, as there are quite a few hills on the Tulsa Run course.
My personal goal for this year’s Tulsa Run is to better my time from last year. Here is a sample of what a training week looks like for me:
Monday: Rest day from running. 1600 meter swim.
Tuesday: Track Day!! Morning track workout: 2 mile warm up, 2 x 800 meters, 4 x 400 meters with a 400 meter easy recovery jog in between each interval, and then 2 mile cool down. Evening 1600 meter swim.
Wednesday: 6 mile easy morning run. Evening swim 1600 meters.
Thursday: Tempo Day!! 2 mile warm up, 3 miles tempo at 10k pace, 3 miles easy. Evening 20 mile bike ride.
Friday: Morning run, 3 miles easy. Evening swim 1000 meters.
Saturday: Long Run!! 24 miles easy.
Sunday: Easy recovery run, 5 miles. 30 mile bike ride.
Total miles run for the week: 55
I like to add swimming and cycling into my routine, but, you certainly don’t have to. This cross training will take some strain off of your legs, while still giving your body a good cardio workout.
I hope this gives you some added motivation to get prepared for one of the best events in the state of Oklahoma. Race day will be here before we know it.
See you on the roads!
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