A third of the plan down already, but we're going to kick it up a gear this week, so once again make sure to get the most out your recovery.

We've got back to back running days in the middle of this week, so do your best to get a good pace that isn't too slow and isn't too fast on Day 2. Day 3 has an optimal tempo run, where you increase the pace for the last ten minutes of your run. This isn't an all-out sprint though, it's a switch up from conversational pace to a slightly slower than race pace, that you can maintain for the full ten minutes. It may be less comfortable than you are used to but try to maintain it for the ten minute stretch.

The benefit of this type of running is that it increases your aerobic and lactate threshold, thus enabling you to ward off fatigue for longer. The day after this session, you will feel a little tighter than normal, so it might be best to forego your non-running session and instead go for a walk or even a very light jog for 5 minutes to loosen up your muscles again. Nothing to get you sweating but just to pump some blood into your legs, it will make you feel a lot better.

Make sure to review Week One and Week Two if you need a refresher course and visit this link for the Wings For Life registration page.
 

Stretching

The image of the runner bent over touching their toes before sprinting into the distance is a common one, so it can seem intuitive to stretch before doing any running, but in reality that would be a mistake. It's not advisable for runners to do any stretching before running, so just warming up will be enough. After you've completed a cool down it can be nice to stretch out the body but it's very important not to overdo it so that you don't pull your muscles further than you move them while running.

Dynamic v Static Stretching

Dynamic Stretching

This method uses movement to take the muscle to its fullest natural stretch, but you should be careful not to stretch beyond your usual range of motion as this is what's known as ballistic stretching, which is not advised for runners during training.

Static Stretching

Like dynamic stretching, the danger is of overextending the muscle by wrenching the joint until lit won't bend any further. What you should feel for is the moment where the muscle goes from looseness to a stretch. You don't need to go any further than the initial feeling of stretch.

Why are you stretching?

The old thinking was that stretching was important for preventing injury and easing muscle soreness. However, many studies have now shown that it does neither and may in fact be a factor in contributing to increased instances of muscle injuries in areas like the hamstring.
Flexibility training on the other hand teaches your body to use the full range of motion and strengthens the muscles around joints.

What should I do?

Get rid of old routines that centre around striking a pose for 30 seconds before your warm up. Instead, incorporate some dynamic stretching into your warm up to loosen up the joints, rather than the muscles, and save any static stretches for after your cool down. Don't stretch anything that hurts and don't overdo it before a session, especially an interval session, as some studies have found that overstretching before a run reduces stability and strength in the muscles.

Five warms-up exercises that will loosen you up

Jumping Jacks/Star jumps

You should remember these from primary school P.E. class, but just in case it passed you by:

Stand with your feet shoulder width apart and jump so that your legs kick out and bring your arms from your side up above your head, reverse the exercise with a jump back into the starting position. Keep the movement as controlled as possible throughout.

Frankenstein Walks

Stand tall with your feet shoulder width apart and kick your right leg forward with your left arm coming out to meet it at its highest point. Repeat on the opposite side, with you left leg kicking and right arm touching.

Arm Circles

The clue is in the name, stand tall and move your arm in circles going forward for 15 seconds in the full range of motion from your shoulders. Then, do the same going backwards for 15 seconds. Keep the movement controlled throughout.

Leg Swings

Hold yourself against a wall at arm's length, and at around shoulder height. Swing one leg to the side across your body to a comfortable height, increase the range of motion as you swing until you feel loose enough. Repeat with your other leg. Make sure to keep the movement smooth and stable throughout.

Knee To Chests

This exaggerates the top of your running stride. Walking forward slowly enough that you aren't going to lose control, bring one knee up to your chest before striking towards the ground as you would do running. Repeat with the other leg and increase the range of motion until you can hug your shin towards your body with each movement forward.

Warm up before and cool down after each session with some dynamic stretching and try to eat something, anything at all, within half an hour after each session. Take at least one day for rest each week

Day 1: Rest or non-running session for 20 minutes

Day 2: Run for 20-30 minutes

Day 3: Run for 25 - 35 minutes, optimal tempo run by picking up the pace the last 10 minutes

Day 4: Rest or non-running session for 20 minutes

Day 5: Run for 20-30 minutes

Day 6: Rest or non-running session for 20 minutes

Day 7: Run for 30-40 minutes