WEEK 7, Day 3: 15-30 minute run/walk. If you can comfortably run/walk 10-14 minute miles, then try this on a track: Run a measured half-mile (2 laps on most tracks) hard in 5-7 minutes (or faster if you feel up to it), then run an easy half-mile in 7 minutes (plus or minus). Repeat this 2-4 times. Be sure to warm up and cool down after your interval sessions. Today's triathlon tip: One race day, when you first arrive at the race location, you'll start the long ritual of getting yourself organized. Every race is different, but there are some basic procedures which you'll almost always follow. For example, you must go through body marking, which means letting a race volunteer use a felt marker to write your race number on your body and your age on the back of your calf.
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