Week 2 of 2017 Training Program

(If you’re interested in joining us for the 2017 FREE training program and have not yet signed up, you can sign up at http://RunBackToSchool.com/5k-training or contact Rich Wojnar at (215) 756-2504 if you have any questions.)

When and where are the group run training sessions this week?
We’ll have 3 group run training sessions this week, meeting in the front parking lot at St. Charles Borromeo adjacent to the school (2500 Branch Pike, Cinnaminson, NJ 08077):

  • Mon, July 10th at 6:45pm
  • Wed, July 12th at 6:45pm
  • Fri, July 14th at 6:45pm

What should I bring to the group run sessions?

  • Something to drink
  • Running shoes
  • A watch (optional)
  • A towel (optional but could come in handy for the drive home)

What training sessions will we be doing this week?
We’ll have 3 levels of training: beginner, immediate, and advanced.  Below are the training sessions for each level this week.

Beginner
For our beginner runners (those who have never run before or have run very little recently), the training sessions will consist of the following this week (each session will start with a 5 minute warm-up walk + 5 minutes of stretching and end with a 5 minute cool-down walk + 5 minutes of stretching):

Session #1 (8 min of running and 11 min of walking total)

  • 1.5 min of running, 2 min of walking (repeat this cycle 2x)
  • 1 min of running, 1.5 min of walking (1x)
  • 1.5 min of running, 2 min of walking (2x)
  • 1 min of running, 1.5 min of walking (1x)

Session #2 (8.5 min of running and 11.5 min of walking total)

  • 1.5 min of running, 2 min of walking (repeat this cycle 3x)
  • 1 min of running, 1.5 min of walking (1x)
  • 1.5 min of running, 2 min of walking (2x)

Session #3 (9 min of running and 12 min of walking total)

  • 2 min of running, 2.5 min of walking (repeat this cycle 1x)
  • 1.5 min of running, 2 min of walking (2x)
  • 1 min of running, 1.5 min of walking (1x)
  • 1.5 min of running, 2 min of walking (2x)

Intermediate
For our intermediate runners (those who have run more regularly recently and are primarily looking to run with others), continue with the easy runs this week.  If you were feeling pretty good on the runs last week, feel free to increase the distance of one of the easy runs by 10% (see Long Run below).  Otherwise, keep the distance the same.  We suggest the following training sessions this week:

  • Warm-up / stretching (you can feel free to join our beginners group for your warmup or do your regular warmup routine at the same time)
  • Session #1: Easy run (distance / time you regularly run)
  • Session #2: Easy run (distance / time you regularly run)
  • Session #3: Easy run (distance / time you regularly run) or slightly longer, easy run (see Long Run below)
  • Cool-down / stretching

Advanced
For our advanced runners (those who have run more regularly recently and are primarily looking to improve their 5K time), we’ll increase the number of striders this week.  Also, if you were feeling ok on the long run last week, extend the distance by another 10%.  Otherwise, keep the Long Run distance the same.  We suggest incorporating the following sessions into your regular training this week:

  • Warm-up / stretching (you can feel free to join our beginners group for your warmup or do your regular warmup routine at the same time)
  • Session #1: Easy run (distance / time you regularly run) with 6-8 striders towards end of run (see Striders below)
  • Session #2: Easy run (distance / time you regularly run)
  • Session #3: Slightly longer, easy run (see Long Run below)
  • Cool-down / stretching

Striders: Pick up the pace (controlled, comfortably hard, not sprinting) for about 20 – 30 seconds at a time with an easy 1 – 2 minute walk / jog in-between.  This will help with your form, speed, and turnover.
Long Run: Take the distance/time that you regularly run (or your previous long run) and add 10% to it (e.g. if you regularly run 3 miles, extend this run out to 3.25 – 3.5 miles at a pace a little slower than your regular runs).  This will help with your strength and endurance.

I’ll be doing these sessions on my own.  What else do I need to know?
Check out our need-to-know info page for 2017 training program beginners to find out everything else that you’ll need to know around hydration, stretching, pace, etc.

Keeping it safe
If you’re joining for the group runs, we will be training on the 5K race-day course. You can find the 5K course map at http://RunBackToSchool.com/course-maps.  We will all start off together and gradually separate into different packs based on different levels, paces, and abilities.  If you have young kids joining you for the training, we ask that you stay with them or keep them in sight during the sessions.  If you’re comfortable with them running with others, that’s fine too.

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