Week 9 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 28th at 6:45pm
  • Wed, August 30th at 6:45pm
  • Fri, September 1st 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 (up to 33 minutes of running total)

  • As much running as we can do in either 2.75 miles or 33 minutes, taking short walking breaks when we need them

Session #2 (up to 36 minutes of running total)

  • As much running as we can do in either the course distance (3.1 miles) or 36 minutes, taking short walking breaks when we need them

Session #3 (up to 15 minutes of running total)

  • Run about 15 minutes very easy, taking short walking breaks when we need them (preferably do this session on Friday to give ourselves 2 rest days before the race)

Intermediate
For our intermediate runners, taper this week by cutting back on the distance of your runs throughout the week, going really easy 2-3 days out, and giving yourself at least one rest day before the race. Feel free to incorporate some striders (4 – 6) into one of your earlier training sessions of the week.

  • Session #1: Easy run (distance / time you regularly run) plus 4-6 striders (see Striders below)
  • Session #2: Easy run (distance / time you regularly run)
  • Session #3: Really easy, shorter run

Advanced
For our advanced runners, taper this week by cutting back on the distance of your runs throughout the week, going really easy 2-3 days out, and giving yourself at least one rest day before the race. Feel free to incorporate a lighter interval workout into one of your earlier training sessions of the week.

  • Session #1: 1-2 mile warmup, 3-4 intervals, 1-2 mile cooldown (see Intervals below)
  • Session #2: Easy run (distance / time you regularly run)
  • Session #3: Really easy, shorter run

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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