This week’s challenge comes to you straight from one of the workouts suggested in the program for the marathon (here you will find the tableTable_Ki_RUN_PSpring_2022 *) ,here is this week’s challenge:

1- unplug your gps 3 km before the end of your cross-country training, and check the average pace at which you ran. It will be your target pace
2 – restart the gps , and without looking at the pace run 3 km
3 – compare your 3 km pace with your goal pace
4 – post a photo and tag #kiruntravel
5 – 🙂

here is this week’s podcast episode
Listen to “January 14 – The Challenges Begin” on Spreaker.
happy racing!

Sacrifice , commitment and application , are certainly not three offspring that sound particularly sweet side by side with what for almost all of us is a passion; and after all, as Coach Paolo says, there must be a reason why there is the game of soccer, the game of tennis , the game of almost everything…except the game of running…
Running is not a game, we know exactly that as we know the fulfillment we get from it and I am sure that each of us between the difficulties of the path and the joy of the finish line , knows exactly where our attitude lies.

Goals then, each in our own spirit and with our own goals, but goals to pursue for this 2022 as well. Goals to be achieved if you will , together with us at KiRun.

For 2022 we have planned a calendar of events that we can prepare together , and through our posts, the blog , and of course the podcast discover weekly.

Here you will find KiRun’s 2022 calendar ( KI-RUN_Corse_2022 (1) ); for some events we will organize a trip , in others we will meet at the start , in all cases whether you choose to prepare with us or otherwise, whether you decide to travel with us or on your own, tell us about your experiences as to that friend/friend with whom you would talk about running without ever stopping …

Our wish for a 2022 full of great satisfaction we entrust to a phrase by Italo Calvino

Take life with lightness, for lightness is not superficiality, but gliding over things from above, not having boulders on your heart

Marta challenges herself and prepares her first Marathon, Pamela and Pablo know the distance and have a very special challenge between them, Gloria goes in search of her personal best. These are the 3 stories that will accompany us during the weeks leading up to the Valencia Marathon.

In this episode we will get to know them and together with Paolo Vialardi we will create an initial runner profile that we will go on to outline better in the coming weeks.

The workouts that Coach Paolo suggests for this second week of preparation are:

let’s answer a friend who asks about the difference between cross-country and slow bottom, starting with example.
If we have a recent test or race on the 10km in the cross-country we will add about 30/40″ to the time on the 10km.
For the slow bottom even a minute.
If, for example, you run the 10km in 44′(= 4’25) … the bottom will be around 5′, while the slow around 5’20/5’30.
Then it is all very subjective and simply stopping to do mathematical math is not fruitful.
Tables/fixing on the stopwatch/not having elasticity can often get us into trouble.
The reasons?
The 10K test may not have been reliable.
Not every day our body is ready for the same stresses, either because of the loads done previously or because of our day faced “extra running.” So in this perspective enters our way of interpreting workouts…our philosophy of interpreting tables/workouts.Always listen to our feelings, to be placed side by side with the stopwatch/gps.

The cross-country in this sense becomes a busy run but one in which we are able to chat quietly with our teammates or with a feeling that we can do it if we run alone.Consequently, the slow bottom should give us a feeling of total relaxation, a rejuvenating run. When do we take advantage of the slow bottom? Often to recover post-race and intense work and still not miss the opportunity to accumulate kilometers for our program.
Kilometers that still become training and restorative at the same time.

Listen to the Podcast
Listen to “September 17 : Get to know the stories of our fellow runners preparing for the Valencia Marathon” on Spreaker.
Have a great week and good workouts

Remember that you can write us at info@ki-run.it for doubts and information, and to share your workouts and progress; if you want you can also send us a voice message via whatsapp at 3428022150