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Intermediate Runners 1 Karen Phillips- Head Coach Green Group Workout Plan (Three days per week, Mon/Wed/Fri work well for most participants)
Between 15-17 minute run/walk pace
7.8.12 - Week 1: M/W/F: Run 3 min, walk 3 min for a total of 40 min; Sat: walk/cross train 30 min 7.15.13 - Week 2: M/W/F: Run 4 min, walk 3 min for a total of 40 min; Sat: walk/cross train 30 min 7.22.13 - Week 3: M/W/F: Run 5 min, walk 3 min for a total of 40 min; Sat: walk/cross train 30 min 7.29.13 - Week 4: M/W/F: Run 6 min, walk 3 min for a total of 40 min; Sat: walk/cross train 30 min 8.5.13 - Week 5: M/W/F: Run 7 min, walk 3 min for a total of 40 min; Sat: walk/cross train 30 min 8.12.13 - Week 6: M/W/F: Run 7 min, walk 2 min for a total of 45 min; Sat: walk/cross train 30 min 8.19.13 - Week 7: M/W/F: Run 8 min, walk 2 min for a total of 45 min; Sat: walk/cross train 30 min 8.26.13 - Week 8: M/W/F: Run 9 min, walk 1 min for a total of 45 min; Sat: walk/cross train 9.2.13 - Week 9: M/W: (Labor Day)Run 10 min.; walk 1 min. for a total of 45 min, Rest Thur/Fri – Saturday race 3.1 mile Blue Group Workout Plan Between 12-14 minute pace
Week 1-3: Warm up walk for 5 min., Run 1/2 mile, walk 1 min. Run 1/2 mile, walk 1 min., etc. for 2.5 miles, cool down walk 5 min. total workout about 45 min. 7.8.13 - Week 1: Mon 2.5mi; Tues 1.5mi; Thur 1.5mi; Sat 2.5mi; 8mi total 7.15.13 - Week 2: Mon 2.5mi; Tues 1.5mi; Thur 1.5mi; Sat 3mi; 8.5mi total 7.22.13 -Week 3: Mon 2.5mi; Tues 1.5mi; Thur 1.5mi; Sat 3.5mi; 9mi total Week 4-5: Warm up walk for 5 min., Run 1 mile, walk 2 min. Run 1mile, walk 2 min., etc. for 2.5 miles, cool down walk 5 min. 7.29.13 - Week 4: Mon 3mi; Tues 1.5mi; Thur 1.5mi; Sat 3.5mi; 9.5mi total 8.5.13 - Week 5: Mon 3mi; Tues 2mi; Thur 1.5mi; Sat 3.5mi; 10mi total Week 6-7: Warm up walk for 5 min., Run 1.5 mile, walk 2 min. Run 1.5 mile, walk 2 min., etc. for 3 miles, cool down walk 5 min. 8.12.13 - Week 6: Mon 3mi; Tues 2mi; Thur 1.5mi; Sat 3.5mi; 10mi total 8.19.13 - Week 7: Mon 3mi; Tues 2mi; Thur 2mi; Sat 3.5mi; 10.5mi total Week 8-9 8.26.13 - Week 8: Mon 3 mi.; Tues 2 mi.; Thur 2mi.; Sat 3.5mi.; 10.5 mi. total 9.2.13 - Week 9: Mon. (Labor Day) 2mi; Tues 1mi; Wed 1mi; Thur Off; Fri Off; Saturday RACE 3.1 mi; 7.1mi total Meeting Location Training begins promptly at 6:30pm every Monday (except Labor Day). Please arrive early for announcements, guest speakers, etc. We meet at the Shelby Farms Ampitheater.
How to get there: Enter Shelby Farms from Walnut Grove. Go straight past the visitors center on the right, up the hill, and follow the road around until you get to the stop sign. The Amphitheater is to your left. The road continues straight to a circular drive, and parking is available in this area. (But please do not park on the grass.) If the parking ahead of you is full, you can make a right at the stop sign and park in the lot just down the hill. For a map of Shelby farms, click HERE.
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