Week 8 of 2017 Training Program

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, August 21st at 6:45pm
  • Wed, August 23rd at 6:45pm
  • Fri, August 25th at 6:45pm

What training sessions will we be doing this week?

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

Session #1 (28 minutes of running total)

  • 12 min of running, 4 min of walking (or 6 min of running, 2 min of walking, 6 min of running, 4 min of walking)
  • 4 min of running, 3 min of walking
  • 8 min of running, 4 min of walking (or 4 min of running, 1.5 min of walking, 4 min of running, 4 min of walking)
  • 4 min of running, 5 min cooldown walk

Session #2 (30 minutes of running total)

  • 12 min of running, 4 min of walking (or 6 min of running, 2 min of walking, 6 min of running, 4 min of walking)
  • 4 min of running, 3 min of walking
  • 10 min of running, 4 min of walking (or 5 min of running, 1.75 min of walking, 5 min of running, 4 min of walking)
  • 4 min of running, 5 min cooldown walk

Session #3 (up to 30 minutes / 2.5 miles of running total)

  • As much running as we can do in 30 minutes or 2.5 miles (whichever comes first), taking short walking breaks when we need them

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 incorporate an interval workout into one of the training sessions this week (see Intervals below). We suggest the following training sessions this week:

  • Session #1: Easy run (distance / time you regularly run) or 1 mile warmup / 4-6 intervals / cooldown (optional – see Intervals 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 a hill workout into the training sessions this week (see Hill Repeats below). We suggest incorporating the following sessions into your regular training this week:

  • Session #1: 1-2 mile warmup, 4-6 hill repeats, 1-2 mile cooldown (see Hill Repeats 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 (or slightly faster) 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.
Tempo Run: Pick up the pace for about 15 – 20 minutes to a “comfortably hard” pace, about 30-40 seconds slower than your 5K race pace. Alternatively, you can break the tempo run up into “cruise intervals”, where you run at tempo pace for 5 minutes at a time with a 1 min jog in-between. Similar benefits to intervals, this will help with both your speed and endurance by increasing your lactate threshold, the point at which your body fatigues at a certain pace.
Hill Repeats: Find a hill about 100m – 200m long with a slight incline. Run up the hill at about 5K effort pace. Jog or walk down the hill very slowly for recovery. This will help with your speed and strength (mental strength too!).

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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