Training plans

This year for Run the Rock, I  wanted to focus the training plans on the shortage of  races: the 5K and 10K. Both are 8 weeks long, so you should plan to start you training on or around August 18th. I will post the plans in two 4-week blocks.  Both plans call for cross training and core workouts. In the coming weeks I will be posting suggestions and exercises for both.

Let's look at the 5K first.  This is a training plan for those of you who may be looking to RUN your first 5K. In the 8 week program you will begin to build your jogging endurance.  Your goal for this 5K should be to complete the race. Time and distances outlined in the plan assume a walking pace of 20 minutes per mile and a jogging pace of 13 minutes per mile 1 mile in 13 minutes. If you find that you are walking and jogging faster or slower than the paces above, your distance/time for each workout will vary accordingly.

Important! When the plan says to "Walk", it does not mean either of the 2 walking extremes (speed walking or casual, slow walking). Instead it means walking at a slightly faster than you would normally walk. You should still be able to hold a comfortable conversation with someone at this pace.

Ready for a 10K?

Have you run a few 5Ks and are ready to step up to the 10K distance? Then this plan is for you. This plan assumes you have already completed at least one 5K or are able to run 2.5 miles  at one time. Try not to worry about how fast you run; just cover the distances on the given days. Don't push too hard or too fast. Under this workout plan, you run four days of the week: Tuesdays, Thursdays, Fridays and Sundays.  Sundays are your longer runs. 

So, there you have it! Good luck!

Run for your lives!
Coach Bree