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Let's Get Started!

3/31/2012

 
Good day walkers and runners! It is time to get moving on your goals for the upcoming 5K.   I have written a couple programs for various levels.  Please take a moment to look over the programs and see which one fits your needs and  starting point.

>> please email me if you have questions or concerns - nicolego@acac.com or trainwithnicolego@gmail.com

First Timers 
Best for those new to running, or have been away from running for some time.  You will be running 3 times per week.  Each time you run, you will be completing the distance listed for that week.  
** If you can run the entire time, that is great.  However, there is nothing wrong with running for a little then switching to a walk. 
**** if you cannot run the entire time, try the 1 to 1 ratio for walk to run.  Walk for one minute, then run for 1 minute, repeat this until you are done with the needed distance

Example Exercise Week: Monday, Wednesday and Friday
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9

April 1 - 7
April 8 -14
April 15 -21
April 22 - 28
April 29 - May 5
May 6 - 12
May 13 - 19
May 20 - 26
May 27 - June 2
0.5 mile
0.75 mile
1 mile
1.25 miles
1.5 miles
2 miles
2.5 miles
3 miles
3 miles --- RACE WEEK!

Intermediate
Best for runners who have been running over the winter and wish to increase their pace.  This program is designed for 3 days a week.  The workouts will include: two interval workouts and one longer run

Intervals or pick-ups - a period of time (example 1 minute) or distance (a half mile) in which you pick up your tempo, after which time you come back to a recovery pace for that same or less amount of time. Example of a pick-up pace might be 10 min miles, a recovery pace of 12 min miles. The pick up pace should be pushing you outside your comfort zone a bit, while the recovery pace is comfortable.

Example Exercise Week: Monday, Wednesday and Saturday                                                                              

Week 1
Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9
 

April 1 - 7
April 8 -14
April 15 -21
April 22 - 28
April 29 - May 5
May 6 - 12
May 13 - 19
May 20 - 26
May 27 - June 2 

3 miles
3.5 miles
3.5 miles
4 miles
4 miles
4.5 miles
4.5 mile
5 miles
3 miles
Day 1:
2 miles of intervals
2.5 mi of intervals
2.5 mi of intervals
3 mi of intervals
3 mi of intervals
3.5 mi of intervals 3.5 mi of intervals
4 mi of intervals
RACE WEEK!
Day 2:
3 miles of intervals 
3 miles of intervals
3 mi of intervals
3.5 mi of intervals
3.5 mi of intervals
4 mi of intervals 
4 mi of intervals 
4.5 mi of intervals
Day 3:
steady pace for 3 
steady pace for 3.5
steady pace for 3.5
steady pace for 4
steady pace for 4
steady pace for 4.5
steady pace for 4.5
steady pace for 5

Seasoned runners and those looking for a new program - I would be happy to design something specific to your needs!  Please email me and we can discuss. 

More detailed help will be coming each week.  Let's work together to have a great race!  

    Meet Nicole

    Picture
    I am a personal trainer & pilates instructor at ACAC. My specialities are working with the motivated exerciser, pre/post natel clients, and runners. I have just completed my second trip to the Boston Marathon with a new personal record and am looking forward to an exciting triathlon/running season!

    Do something each day to get you closer to your goals!

    Contact me >>

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