Week 3: Jan. 16-22

Happy MLK Day! I hope you're enjoying the extra day off. Our schedule always has Monday as a rest day after the long weekend run. It's fine to do cross-training on Mon/Wed/Sat if you want...just don't do heavy leg work on the day before or after your long run (e.g. stair machine). You've probably got our schedule down now: 30 min at the pace of your choice on Tues/Thurs, an easy walk on Fri, and the long run on Sunday. This week's long run is 2 miles. By gradually extending the slow, long runs, you train your muscle cells to expand their capacity to use oxygen efficiently and sustain energy production. You also increase your capacity to go farther. Even if you're running very slowly, with liberal walk breaks, you build endurance by gradually increasing the distance. BTW, you are also filling yourself up with happy endorphins, those natural painkillers that will reduce discomfort and give you a relaxing and positive attitude. Happy running!