Congratulations for making it into Week 2 of your running training program! Hopefully you are enjoying the time during Week 1 spent logging those miles and aren't too sore. Some soreness is to be expected if you haven't been running regularly, but they will subside as you get in better shape and keep up your consistency. For this second week the goal is to begin implementing bouts of faster running into your regular runs. This will get your turn over and feet moving faster, tapping into your fast twitch muscle fibers, and setting you up for workouts in the future. The aim is to then have two runs in which you will be adding strides into what is known as a pick up run. Depending on how long you are going and how much you've been working out up until this point you will then choose the appropriate amount of strides per run; stick with the lower numbers for shorter runs. Make sure each pick up is faster than you normally are going but that you are still able to maintain your proper form.

Monday: Easy run 25-45 minutes
Tuesday: Day of rest or light weights
Wednesday: Pick up run for 25-45 minutes with 3-6 strides
Thursday: Easy run or cross training for 25-45 minutes
Friday: Day of rest of light weights
Saturday: Easy run or cross training for 25-45 minutes
Sunday: Pick up run for 25-45 minutes with 3-6 strides

Add these workouts to your training log and be sure to come back next week for Week 3!