TRAIN.
RACE.
EXPLORE.
July 7, 2025
Week 3 of Training
Hey MIT,
We’re heading into Week 3 of training, and by now you’ve probably noticed: the little things—the warm-ups, the form drills, the recovery habits...aren’t so little after all. They’re the foundation your training rests on.
That’s why this week, we’re spotlighting two game-changing pieces from our partners at Fit For Life Physical Therapy that are all about dialing in your pre-run routine.
🏃♀️ First up: Why Warm Up?
Laura Comtois, PT, breaks down exactly when and how to incorporate dynamic movement before you run, and why it matters. Whether you’re just getting started or deep into marathon mode, this article is a must-read for injury prevention and performance.
🔥 Next: Activation Drills 101
Think of these as your movement prep toolkit. From glute bridges to skips, these drills help wake up the muscles you need to power your miles, especially as the heat rises and fatigue sets in.
🧠 TRAIN YOUR BRAIN: Goal Setting for the Season
And while you're activating your body, don’t forget to activate your mind. This week’s Train Your Brain feature walks you through how to set goals that are specific, meaningful, and motivating, so you can stay connected to your why as the mileage builds. Whether your aim is to finish your first race or snag a new PR, this mindset reset is your starting line.
Your long runs don’t start at mile one: they start with how you prepare for mile one. So this week, take a few extra minutes to build a strong, supported start line, every single time.
Important Updates This Week:
🎽 Swag Pickup This Weekend!
Swag has landed! Grab yours this Saturday at Crooked Can. Can’t make it? Ask a friend or teammate to pick it up for you. Those who ordered singlets, check your email over the next few days for an update!
📆 Long Run Schedule
Find your Saturday run location and timing by clicking the blue “Long Runs” button at the top of this webpage.
📱 V.O2 Plan Uploads
If you submitted your questionnaire, your plan will be live soon! If your app shows something different than our in-person workout, no stress. Just hit “Dismiss” and follow the plan in the newsletter.
📸 Keep tagging @mitmarathoners
We love seeing your early miles, strength workouts, and run club snaps!
Let’s keep showing up, warming up, and stacking up the wins.
Happy Running, Walking, Moving, and Shaking,
Coach Hannah
Workout Hub
This Week's Workouts at a Glance
WEDNESDAY GRIT WORK: TRACK LADDERS
WHEN
Wednesday, July 9th @ 6:30pm
LOCATION
Fleet Feet Office
867 North High Street, Suite A
Worthington, OH 43085
(PARKING: The parking lot behind our building is small, so please park across the street in the REMAX parking lot or find free parking in downtown Worthington.)
WORKOUT DETAILS:
Ascending Ladder on the Track
WARM UP: 1 mile from Office to Worthingway
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HALF MARATHONERS:
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2x 400m (60 second walking/standing rest)
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2 x 600m (90 second walking/standing rest)
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2 x 800m (2 min walking/standing rest)
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Effort is HARD, 10k pace
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FULL MARATHONERS:
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2x 400m (60 second walking/standing rest)
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2 x 600m (90 second walking/standing rest)
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2 x 800m (2 min walking/standing rest)
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1 x 1000m
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Effort for first set is HARD, 10k pace
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Effort for 1000m is goal marathon pace
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COOL DOWN: 1 mile back to office
Note: Please be sure to bring a hydration bottle or bottle to every Wednesday night workout. Hannah will have a cooler for water, but we are cup-less!
SATURDAY LONG RUN: Crooked Can Brewing Co.
WHEN
Saturday, July 12th @ 7:00am
LOCATION
Crooked Can Brewing Company
5354 Center St, Hilliard, OH 43026
WORKOUT DETAILS:
ROUTE: https://www.plotaroute.com/route/3035966
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HALF MARATHONERS:
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4 miles
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FULL MARATHONERS:
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7 miles
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Be sure to bring your own hydration cup or bottle - our water stops are cup-less! Use your MIT Discount at any Fleet Feet Columbus store and snag an amphipod flexible cup, a handheld bottle, or hydration vest.
LET'S GET DYNAMIC
FIT FOR LIFE PHYSICAL THERAPY
Our friends at Fit For Life Physical Therapy are doubling down on Dynamic Activities this week to help our MIT runners and walkers move better and feel stronger.
In their latest article, FFL breaks down the essentials of warming up: how long to do it, when to do it, and why it matters. Plus, they dive into stretching -- timing, technique, and how to make it work for your body.
To bring it all to life, check out this week’s featured video from Laura Comtois, PT and Jeff, where they guide you through a full Dynamic Warm-Up routine you can start using right away:
👉 Watch the video here
Also new this week: our Train Your Brain article is here to help you set meaningful, motivating goals for the season ahead. It’s the perfect mental reset as we dive into summer training.
Get ready to move smarter and stride stronger!
Fit For Life Physical Therapy are proud to be the Official MIT and Fleet Feet Columbus Medicine Partners. We care for people of all activity levels — to help prevent, recover from, or rehabilitate athletic injuries.
Michael Sean Huffman MS, ATC, PT
Fit For Life Physical Therapy
MIT Medical Resources Coach
ACCESS YOUR TRAINING PLANS
INTRODUCING THE V.02 TRAINING PLATFORM
WHY ARE WE OFFERING TRAINING PLANS IN V.02?
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Your V.02 training plan is based on exercise science principles that improve running/walking fitness for athletes of all abilities, no matter your pace or experience level.
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The app helps you calculate your V.02 fitness score using a recent race time or goal, which determines your personalized paces and effort levels that are built into your weekly plan.
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V.02 scoring is a proven method for enhancing running economy and comparing performances across events, so no matter if you're training to finish a half or PR a full, we've got the details of your weekly workouts covered.
The training plans have not changed - they've evolved! The mileage in the excel sheets will closely align with the mileage in the V.02 app. The app is designed to make your training easier to follow and more accessible than ever, with your weekly workouts at your fingertips on your phone, OR downloaded to your watch!
Click the ACCESS V.02 button below and fill out the form to receive your invitation link.
Note:
Our V.02 platform only supports those whose goal race is the Columbus Half & Full Marathon. We offer three levels: Beginner, Intermediate, and Experienced in V.02. If you would like to utilize V.02 for a different goal race, reach out to Coach Hannah to explore private coaching options.
Prefer the classic excel sheet or have a race on a different day? No worries, you can plug your race date into the Excel Spread Sheet linked below.
You can access the link to V.02 or the Excel Spreadsheet anytime by clicking the blue "Training Plans" button at the top of each newsletter.
