Wings For Life Training Plan. When an important competition is coming up for me, such as the wings for life world run, the main training phase begins for me, like with a marathon, about 12 weeks beforehand. If your goal is to stay ahead of the catcher car for as long as possible, then ryan recommends getting used to running on the road and doing the race that way.
Designed specifically to help you stay ahead of the catcher car, the training plan pushes you to change pace, increase speed and be ready to sprint in those last few moments of the race. 20 min strength training tempo run 10 min warm up and cool down 15 x 1 min pace 5:50 1.5 min recovery 40 min continuous run pace 7:20 10 min strength training rest day rest day rest day 45 min increasing tempo intervals 15/15/15 min pace 7:20 pace 6:40 pace 6:00 40 min continuous run pace 6:50 20 min strength training tempo run 10 min warm up and cool down 100% of your entry fee goes directly to the wings for life foundation to help fund spinal cord research.