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Dear ladies,
It's now official - registrations via the online application form for the first spring race of the season, the Hervis Prague Half Marathon are now closed. Despite the arctic temperatures tormenting us outside, passion for running has reached fever pitch with available start places for the Hervis Prague Half Marathon all now gone. You can however still register for this race via our partner non-profit organisations who are giving away free start numbers. On Saturday 31 March, 11 000 runners will be taking on Prague! We have brought you further training tips here to ensure you run even better. Don't forget that we are also organising additional races for you - relays, half-marathons and the marathon. You can find all of our races on www.runczech.com.
A word from Miloš Škorpil, Women's Challenge main trainer:
Not even the frost should put a damper on your determination to get exercising In the last newsletter it was almost as if I were some kind of prophet by choosing to insert that link to the article, 7 tops for running on the treadmill - all at a time when it was far more pleasant to run outside. It's true that last week you all experienced more than your fair share of freezing temperatures and I bet not a single one of you rejected it with disdain by running on the treadmill. The forecast for the days to come is fortunately somewhat more favourable, just in case, though I'm inserting a link to an article on how to dress in winter. As for me, I was running at the weekend over in Vysočina and the 'granny-style' scarf on my head worked a treat and not just for me I can tell you. Ultimately the chill factor doesn't have to be that bad - all you need is for it to blow in your face and you'll suddenly appreciate having your ears and face covered up, and trust me, you won't be at all bothered what you look like. I surely don't need to convince most women out there that preparing for the run isn't just about running but also stretching. It gets a little worse when it comes to working out, though. Hence why I would like to draw your attention to the article, 7 +1 exercise with your own weight for runners - exercises to support correct running style. Not only will it give your core a work-out but you'll also see how it changes your running. Freezing conditions, changes in temperature brought on by moving in and out of heated and air-conditioned spaces really play havoc with our immune systems. Before you whack yourself on the head even more by believing that the more you run, the better shape you will be in, find out that this isn't the case and why we're telling you so in the article Escape catching cold. And before we bring you another training programme, why not take a peek into the lives of the Women's Challenge 2012 finalists to find out how they got into running and how they have spent the past two weeks?. Miloš Škorpil Women's Challenge getting ready with Mattoni! As the official water for the running series, RunCzech.com, Mattoni will be helping along the chosen finalists in meeting their new running challenges. On top of that, the winner will take home an annual supply of drinking water! Don't forget to provide your own body with sufficient hydration either. Mattoni water offers a balanced supply of minerals, ideal for those who lead an active lifestyle and who enjoy exercising. Run, compete and get to know the Czech Republic from a different perspective. Training plan from 13 to 26 February We also promised you that even if you didn't make the selection, we wouldn't leave you in the lurch and would offer advice about how to prepare for either the half-marathon or marathon. Here is the training plan for the next fourteen days: | Week 13 January - 19 February | | Mon. 13 February | free | | Tue. 14 February | 10 min (50 - 65% TF max)
5 min (75% TF max)
5 min (80% TF max)
5 min (85% TF max)
10 min (65 - 50% TF max) | | Wed. 15 February | 40 min (65 - 75% TF max) | | Thu. 16 February | free | | Fri. 17 February | 40 min (65 - 75% TF max) | | Sat. 18 February | 15 min (50 - 65% TF max)
50 min (75 - 85% TF max)
10 min (65 - 50% TF max) | | Sun. 19 February | 40 min (60 - 65% TF max) |
Week 20 February - 26 February | | Mon. 20 February | free | | Tue. 21 February | 10 min (50 - 65% TF max)
7 min (75% TF max)
8 min (80% TF max)
4 min (50 - 65% TF max)
10 min (85% TF max)
10 min (65 - 50% TF max) | | Wed. 22 February | 40 min (65 - 75% TF max) | | Thu. 23 February | free | | Fri. 24 February | 40 min (65 - 75% TF max) | | Sat. 25 February | 15 min (50 - 65% TF max)
40 min (75 - 85% TF max)
10 min (65 - 50% TF max) | | Sun. 26 February | 40 min (60 - 65% TF max) | Use the guide to calculate the values of your HR max.
Next time we will be focusing on preparing for the first of this year's races - start of the 2012 running season is only around the corner.
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