So, what race commitment did you make? If none, please do not let the word “race” stop you from entering a “fun” run because at the end of the day, that is exactly what they are.

The goal of having a goal, is to help you to get you out of your comfort zone and have a something to train towards to. Nothing is better for motivation than training with a goal in sight!

Just target to finish the fun run feeling comfortable and you will get lots of satisfaction from doing and finishing it, regardless of the spot you end up coming at the finish line!

Remember that the beginning of December is when you have to do your first race.

You can do one before that but stick to easy only as we have not done any pace runs yet. How is your training going?

The training part will stay the same for two weeks now before we introduce some intensity. It is important to have a good base before you start the fartlek (this is a Swedish term that means “speed play,” is a form of interval or speed training that can be effective in improving your speed and endurance), otherwise, it is easy to shut down your immune system and you’ll get sick or injured very quickly.

You also need muscle and tendon adaptation to a high impact sport. Run on gravel roads or grass whenever you can. It will help you with your core strength as well…So for two weeks, run every second day as 6min walk warm up, then 4x10min run easy x2min easy walk. Finish with a 6min walk warm down for a total of 60minutes.

Now that the volume is going up, it is more important then ever to make sure you get a weekly massage, you run with the right footwear, you do your stretching, you take the right supplements to minimise free radical damage that training can create.

Train safe!

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