Women on the Run
Grand Junction, Colorado
Training Schedule
The following is an eight-week training schedule to help get you to the finish line of the Women’s River Trail 5k on May 2 nd 2009 . Find your ability level and use the schedule as a general guideline for your training. On Monday April 13 th and Monday April 27 th we will meet on the grass field south of Lincoln Park Barn as the track is scheduled for events.The goal is to have fun and develop friendships – weight loss, improved fitness, and completing your best 5k are the bonuses.
Run: When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.
Fast: For several of the Friday runs (advanced group), you should run "fast." You should perceive that your exertion is “somewhat hard” for the entire duration of the run.
Long Run: Once a week, go for a long run. Run 5 to 7 miles at a comfortable pace, not worrying about speed or distance. You should be able to carry on a conversation while you run; if not, you're going too fast. Don't be afraid to stop to walk or drink.
Interval Training: To improve your speed you need to train at a faster pace. If your realistic goal is to run a 33 minute 5k (10 minute per mile pace or 2:30 per 400m) then you would perform your intervals at a 10% faster rate (2:15 for 400m). Run 400 meters hard, then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.
Tempo Run: This is a continuous run with an easy beginning, a buildup in the middle to a perceived difficulty level of “hard”, then ease back and cruises to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. Tempo runs are very useful for developing anaerobic threshold, essential for fast 5-K racing.
Rest: You can't train hard unless you are well rested. The schedule includes two designated days for rest: Sundays and Thursdays. The easy 3-mile runs scheduled for the advanced group on Tuesdays and Thursdays are also to help you rest for hard workouts on other days
Stretch & Strengthen: An important addition to any training program is stretching. Don't overlook it--particularly on days when you plan to run fast. Strength training can be helpful as well. We will incorporate some core and runner specific training in our weekly training sessions.
Beginner
Week |
Date |
Sun |
Mon |
Tues |
Wed |
Thur |
Fri |
Sat |
1 |
3/16 |
Rest |
1 mile run |
Rest or run/walk |
1 mile run |
Rest or Run/walk |
1 mile run |
30-40 min walk |
2 |
3/23 |
Rest |
1.5 mile run |
Rest or run/walk |
1.5 mile run |
Rest or run/walk |
1.5 mile run |
30- 60 min walk |
3 |
3/30 |
Rest |
1.75 mile run |
Rest or run/walk |
1.5 mile run |
Rest or run/walk |
1.75 mile run |
35-60 min walk |
4 |
4/6 |
Rest |
2 mile run |
Rest or run/walk |
1.5 mile run |
Rest or run/walk |
2 mile run |
40-60 min walk |
5 |
4/13 |
Rest |
2.25 mile run |
Rest or run/walk |
1.5 mile run |
Rest or run/walk |
2.25 mile run |
45-60 min walk |
6 |
4/20 |
Rest |
2.5 mile run |
Rest or run/walk |
2 mile run |
Rest or run/walk |
2.5 mile run |
50-60 min walk |
7 |
4/27 |
Rest |
2.75 mile run |
Rest or run/walk |
2 mile run |
Rest or run/walk |
2.75 mile run |
5k Race WOTR |
8 |
5/4 |
Rest |
3 mile run |
Rest or run/walk |
2 mile run |
Rest or run/walk |
3 mile run |
60 min walk |
Intermediate
Week |
Date |
Sun |
Mon |
Tues |
Wed |
Thu |
Fri |
Sat |
1 |
3/16 |
Rest |
2 m run |
2 m run |
Rest |
2.5 m run |
3 m run |
4 m run |
2 |
3/23 |
Rest |
5 x 400 |
3 m run |
Rest |
3 m run |
3 m run |
5 m run |
3 |
3/30 |
Rest |
10 X 200 |
3 m run |
Rest |
3 m run |
3 m fast |
5 m run |
4 |
4/6 |
Rest |
6 x 400 |
3 m run |
Rest |
3 m run |
4 m run |
6 m run |
5 |
4/13 |
Rest |
30 min tempo |
3 m run |
Rest |
3 m run |
Rest |
5-K Test |
6 |
4/20 |
Rest |
7 x 400 |
3 m run |
Rest |
3 m run |
4 m fast |
6 m run |
7 |
4/27 |
Rest |
40 min tempo |
3 m run |
Rest |
3 m run |
5 m run |
5k Race WOTR |
8 |
5/4 |
Rest |
8 x 400 |
3 m run |
Rest |
3 m run |
5 m fast |
7 m run |
Advanced
Week |
Date |
Sun |
Mon |
Tues |
Wed |
Thur |
Fri |
Sat |
1 |
3/16 |
Rest |
5x400 |
Rest or easy run |
30 min tempo |
3 m run |
3 m fast |
50 min run |
2 |
3/23 |
Rest |
12x200 |
Rest or easy run |
30 min tempo |
3 m run |
4 m fast |
60 min run |
3 |
3/30 |
Rest |
8 x 200 |
Rest or easy run |
30 min tempo |
3 m run |
4 m fast |
65 min run |
4 |
4/6 |
Rest |
6 x 400 |
Rest or easy run |
35 min tempo |
3 m run |
5 m fast |
70 min run |
5 |
4/13 |
Rest |
Speed work on grass |
Rest or easy Run |
35 min tempo |
3 m run |
Rest |
5-K test |
6 |
4/20 |
Rest |
7 x 400 |
Rest or easy run |
40 min tempo |
3 m run |
5 m fast |
75 min run |
7 |
4/27 |
Rest |
Speed work on grass |
Rest or easy run |
40 min tempo |
3 m run |
6 m fast |
5k Race WOTR |
8 |
5/4 |
Rest |
8 x 400 |
Rest or easy run |
45 min tempo |
3 m run |
6 m fast |
90 min run |
Walkers
Week |
Date |
Sun |
Mon |
Tues |
Wed |
Thur |
Fri |
Sat |
1 |
3/16 |
Rest |
15 min walk |
Rest or walk |
15 min walk |
Rest or walk |
1 m walk |
30-45 min walk |
2 |
3/23 |
Rest |
15 min walk |
Rest or walk |
15 min walk |
Rest or walk |
1.5 m walk |
30-60 min walk |
3 |
3/30 |
Rest |
15 min walk |
Rest or walk |
15 min walk |
Rest or walk |
1.75 m walk |
35-60 min walk |
4 |
4/6 |
Rest |
20 min walk |
Rest or walk |
20 min walk |
Rest or walk |
2 MI walk |
40-60 min walk |
5 |
4/13 |
Rest |
20 min walk |
Rest or walk |
20 min walk |
Rest or walk |
2.25 m walk |
45-60 min walk |
6 |
4/20 |
Rest |
25 min walk |
Rest or walk |
25 min walk |
Rest or walk |
2.5 m walk |
50-60 min walk |
7 |
4/27 |
Rest |
25 min walk |
Rest or walk |
25 min walk |
Rest or walk |
2.75 m walk |
5k Race WOTR |
8 |
5/4 |
Rest or walk |
30 min walk |
Rest or walk |
30 min walk |
Rest |
3 m walk |
60 min walk |
Leanne@betterrunner.com
kathrecker@yahoo.com
