Week 4 Training and the Santa Run

I'm sorry that I'm posting this on a Monday morning many of you likely already have your first run for the week in the Books. Our group run this week should be fun! We are doing the Santa Run on Christmas eve the run is an annual tradition that starts at 10am on the morning of Christmas eve. You can register Registration: $10 students, $15 for adults or $50 for a family
Information: Entry forms are available at Carpe Diem and at McCoy Outdoor Co. on Spring Hill Avenue. this is a family event with children and dogs welcome many people will run others will walk. It is only 2 miles so anyone can join you and those of you who have been on the 1/2 marathon training plan are ready to run the entire distance! Those of you who are marathon training need to get 7 miles in that morning and I would like to use these 2 miles as a celebratory finish so we will meet on the campus of South Alabama leaving at 9am and run to the start line of the race at Carpe Diem. If you don't already have it written down this is your week 4 schedule!

New Runners

Week 4:
 5 workouts this week.
Day 1: warm up, then: 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2 mile jog: total 2 1/4 miles. Go home.
Day 2: warm up, then: 1 mile jog (4 laps) 1/4 mile walk, 1 mile jog; total 2 1/4 miles. Go home.
Day 3: warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2
Day 5: Repeat Day3

Experienced Runners Training for the 1/2 (your formal training starts next week)

Run at least 4 days per week at least 2 miles per day do more if you are comfortable

Marathoners

Mon 3 miles; Wed 4 miles; Thurs 3 miles; Sat 7 miles