Level Up: Week 4

Checking in

Welcome to Week 4 of the RP Level Up Challenge. This free program is designed to boost your running, no matter your current level. I’m at your disposal for any questions or concerns about anything related to running. Feel free to email me by hitting reply to this newsletter or by leaving a comment (paid subscribers only).

Week 1: Find your level

Week 2: How does running feel?

Week 3: Take it easy

Hard to believe we’re just about halfway through this program. The midway point of any training program is an excellent time to pull back from the daily grind and take a big picture assessment of your progress. 

You might start by asking yourself how things are going. Try going deeper than “good,” or “decent,” or “hanging in there.” Use your journal to work through your thoughts, emotions, and insights. 

Hopefully, you’ve started thinking about entering a race or planning a meaningful solo adventure over Thanksgiving weekend. If you’re looking for a race, take a look around where you live. Many towns have 5K turkey trots that attract a low-key family friendly vibe. You can always start at the front and test your fitness if you’re feeling frisky. 

If you’re thinking about organizing a group run or a solo adventure, begin planning those logistics now. It’ll be here sooner than you realize. 

Level 1: Taking stock 

They say it takes six weeks to build a habit and here you are, more than halfway toward that goal. First off, congrats. Getting started is harder than it looks. I’d go so far as to argue that getting started is the hardest part of this whole running business. 

Especially in the beginning of an exercise program, there are so many compelling reasons to not do something. It’s too hot/cold/rainy/sunny/whatever. Your legs hurt. Your stomach doesn’t feel awesome. There’s never enough time. 

Trust me, we all know the list because every single runner has to learn how to manage their running around life’s everyday demands. Creating space for a regular running program can be every bit as difficult as hammering tempos and crushing intervals. 

One of the bedrock principles of the Level Up Challenge is that we all need to celebrate our achievements. You’ve been running for almost a month at this point. A month! You know how many people drop out before they can cross a month of running off the calendar? I don’t either, but I know who didn’t stop getting out there: You. 

Week 4 Challenge: In your journal this week, take some time to write about what’s working and what needs work. Are there things about your running practice you can change, or are there imperfect things you simply need to accept? 

It sounds counter intuitive, but those imperfect things will one day define your running practice in a positive way. Learning how to work your run into a hectic day despite all of life’s little trials and tribulations is more than half the battle.   

Keep running three times a week. Keep dialing in your running time and your pre-run routine. Simply, keep going. You’re doing great.  

Level 2: Getting after it

I hope you enjoyed your rest week because we’re about to start building volume and intensity. If you were a habitual 20-mile a week runner before this challenge, you’ll be up around 30 by this time next month. Soon, you’ll be looking at 35 and even 40-mile weeks, but let’s not get ahead of ourselves. 

The slow build is an integral part of any smart running program. It takes time for your body to adapt to the increased stress and strain from running more miles. It also takes your brain a minute to adjust to the idea of all this volume. If six or eight or 10-milers once seemed daunting, you’ll be amazed at how normal they feel given a bit of practice. 

What we’re doing in Level 2 is challenging our perceptions. 

Week 4 Challenge: Run the same amount of miles as Week 2, but focus on varying your distances as well as your routes. Avoid repetition! Also, make one run this week at least two miles longer than the rest. This is your long run. It’s now a part of your weekly routine. 

(Example: If you’re up to 25 miles this week don’t just run five miles, five times. Make one run 3 miles and another 7 miles. Work in a 4-miler and a 6 if that makes your heart sing.) 

By the way, we’ll get to intensity next week. For now, feel free to play around with varying levels of effort. Just make sure you’re not over exerting yourself. Yet. 

Level 3: Recovery Week 

One of the hallmarks of life as a Level 3 runner is embracing training principles like periodization, progression, and adaptation. So, I’m going to assume you’re all familiar with the concept of recovery weeks and have a working knowledge of why they’re important. 

As a Level 3 runner, I’m sure you’re aware that growth doesn’t occur during workout stress. Of course you know that adaptations take place when your body is at rest while it recovers from a challenging workout. As such, I’m sure I won’t hear any arguments about the need to take a rest week. 

For advanced runners, such as yourselves, I’m in favor of a 3-week on, one-week off approach. This is your off week. Have fun. 

Week 4 Challenge: Like our Level 2 friends last week, we’re looking for a 30-40 percent reduction in mileage this week with at least one extra day off from running. If you normally run six days a week, make it five or even four. 

Use that extra time to sign up for an exercise class, work on your strength training routine, or simply give your body a rest if that’s what you think it needs. Really make an effort to tune in and listen to what your body’s telling you. Then, write about it in your journal. 

By the way, rest now because we’re going to dial up the intensity next week.