Posts Tagged ‘running coaching’

Yessi and I ran at a high school track today and she completed the same course as the first day with an even faster average mile time. We did a 30-minute workout and covered about 2.5 miles.

Yessi ready to run.

Here is our third day’s workout:

  • 5-minute walk to warm up
  • 5 minutes of running at an average pace of 9:36-min miles
  • 5-minute recovery walk
  • 5 minutes of running at 9:35 pace
  • 5-minute recovery walk
  • 5 minutes of running at 10:15 pace
  • 5-minute recovery walk
Total time working out: 30 minutes
Total running time: 15 minutes
Total distance: 2.5 miles
Trail: Parkway Central track
Conditions: Sunny, 60 degrees, slight wind
Yessi: Keeps getting faster. She said she felt out of breath by the end of the last run segment but she kept up a pretty consistent pace.
She said her abs are sore from the running and she was surprised she’s been getting an ab workout running. I’m really proud of her for running so hard and continuing to push herself. I don’t want her to exhaust herself and try to go too fast though, so tomorrow we will do a relaxed pace trail run. Yessi got some shoe inserts from Champs Sports and she said her ankles have beet feeling better (they started to hurt after Day 1).