Week 3 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 rwojnar@comcast.net / (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 17th at 6:45pm
  • Wed, July 19th at 6:45pm
  • Sat, July 22nd at 6:45pm (note the change of day for this session)

What training sessions will we be doing this week?

Beginner
For our beginners, we will do the following training sessions this week.

Session #1 (10.5 min of running and 13.5 min of walking total)

  • 2.5 min of running, 3 min of walking (1x)
  • 1.5 min of running, 2 min of walking (repeat this cycle 2x)
  • 2 min of running, 2.5 min of walking (1x)
  • 1.5 min of running, 2 min of walking (2x)

Session #2 (11 min of running and 14 min of walking total)

  • 2.5 min of running, 3 min of walking (1x)
  • 1.5 min of running, 2 min of walking (1x)
  • 2 min of running, 2.5 min of walking, 1.5 min of running, 2 min of walking (repeat this cycle 2x)

Session #3 (11.5 min of running and 14.5 min of walking total)

  • 2.5 min of running, 3 min of walking, 1.5 min of running, 2 min of walking (1x)
  • 2 min of running, 2.5 min of walking, 1.5 min of running, 2 min of walking (1x)
  • 2.5 min of running, 3 min of walking, 1.5 min of running, 2 min of walking (1x)

Intermediate
For our intermediate runners, continue with the easy runs this week.  If you were feeling pretty good on the runs last week, feel free to add 3-4 striders towards the end of one easy run (see Striders below).  Also, if you ran a slightly longer, easy run last week and were feeling ok, extend the distance by another 10% (see Long Run below).  Otherwise, keep the distance the same.  We suggest the following training sessions this week:

  • Session #1: Easy run (distance / time you regularly run), with 3-4 striders towards end of run (optional – see Striders below)
  • Session #2: Easy run (distance / time you regularly run)
  • Session #3: Easy run (distance / time you regularly run) or slightly longer, easy run (optional – see Long Run below)

Advanced
For our advanced runners, we’ll incorporate an interval workout into the training sessions this week (see Intervals below).  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:

  • Session #1: 1-2 mile warmup, 4-6 intervals, 1-2 mile cooldown (see Intervals below)
  • Session #2: Easy run (distance / time you regularly run)
  • Session #3: Slightly longer, easy run (see Long Run below)

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.
Intervals: Pick up the pace for about 2 – 3 minutes to your 5K race pace with an easy 2 – 3 minute jog in-between.  This will help with both your speed and endurance, the ability to run at a faster pace for a sustained period of time.

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 more.

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