Schedule Update: Training Guidelines
by greenglove ~ April 9th, 2010. Filed under: for team members, practice schedules, schedule updates.I know how excited you all are to get training! I’ve attached directions to all of our practice locations as well as copies of the training schedules for our spring season…As usual, keep these guidelines in mind when choosing one to follow:
Advanced Runner For those used to running 6+miles, 3-4 times/week
Intermediate Runner For those used to running 3-4 miles, 3-4 times/week
Beginning Runner/Run-Walk For those running 2-3 miles, 3-4 times/week or transitioning from a walking to a running program
Advanced Walker For those who’ve been walking 4-6miles/day, 3-4 times/week
Beginning Walker For those who are up to the 3-mile walking requirement for joining the team
You don’t absolutely have to do everything on the day that’s listed, but try to stay true to the spirit of the schedule:
1. Choose the schedule that is right for you right now. Don’t be afraid to start with the beginning walker or runner schedule if you’re new to training or haven’t been out in awhile. All the schedules are designed to do the same thing…to get you to cover 13.1 miles successfully on June 26th! Doing more than you’re ready for will only increase your risk for injury and breakdown!
2.Focus on consistency. No weekend warriors! Try to train 5 days/week…even if you can’t do as much as the schedule says. Consistency will help you build the stamina and endurance you’ll need for the long workouts and for your race. It will also help prevent injury. And, besides, having a regular exercise routine is good for you!
3.Include one long work-out each week. We will gradually increase the distance of this workout over the next 16 weeks. Ultimately, you will all do at least one workout in the 10-12 mile range before the race. Some of you advanced folks will hit that distance during the first 6 weeks of the schedule.
4.Make cross-training part of your routine. Include at least one cross-training training day/week….helps build fitness, prevents injuries, and keeps you mentally fresh!
5.REST!! Rest days are an essential part of training! Don’t be afraid to take the rest days!
