Train to Run APPLETREE: Week 2

Hopefully, you’ve survived week one of the APPLETREE Training program and are now ready to progress. For those new to running, fifteen seconds of running at a time isn’t too bad, but as we increase this week, if you need to back off a bit that’s ok too. You could make the increase for as long as you can and then drop back to 15 seconds of running and 45 seconds of walking for the remainder of the 30 minutes. That’s true for the additional two programs – remember that you all know your body better than anyone so if you need to adjust the programming to fit how your body is feeling, be sure to do that.

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Remember to get yourself registered for the Inaugural APPLETREE Marathon, Half Marathon and Sunset 5K/10K on Saturday and Sunday September 15th & 16th with a “Run through History” theme. There is no better way to focus your training and solidify your commitment than signing up! The start/finish line will be on Officer’s Row in front of the historical Grant House and will travel through the Fort, past the Pearson Museum and Airport, past the oldest Apple Tree on the Pacific Coast, along the water front and through downtown past the Columbian newspaper which is one of the oldest locally, family-owned newspapers in the country operating since 1890. Since Kids 17 and under can register for the 5K for FREE and with a distance for everyone in the family, we want to provide training guidelines and a program to make sure everyone is ready for race day! People from all over the country will be using the APPLETREE Marathon to quality for the Boston Marathon and we want to come together as a community and be part of this historical event and highlight how amazing Vancouver is! Not everyone can do a Marathon, but we can all do a 5K!

Register for any of the APPLETREE events using code “COLUMBIAN” to get 10% off.

Here is Week 2 for each of the 3 different progressive training programs – two for the 5K and one for the Half Marathon.

Learn to Run the APPLETREE SUNSET 5K program

*You are not currently running and want to get to the finish line comfortably and safely.*

 

WEEK 2

MONDAY AUG 13TH

TUESDAY AUG 14TH

WEDNESDAY AUG 15TH

THURSDAY AUG 16TH

FRIDAY AUG 17TH

SATURDAY AUG 18TH

SUNDAY AUG 19TH

Warm-up

30 sec Walk
30 sec Run
X15
45 sec Walk
15 sec Run
X 15
for 30 minutes total

Cool Down & Stretch

Strength Training
Including Core
Warm-up

30 sec Walk
30 sec Run
X15
45 sec Walk
15 sec Run
X 15
for 30 minutes total

Cool Down & Stretch

Strength Training
Including Core
Active Rest Warm-up

30 sec Walk
30 sec Run
X15
45 sec Walk 15 sec Run
X 15
for 30 minutes total

Cool Down & Stretch

Active Rest

 

Race the APPLETREE SUNSET 5K program

*You currently are able to run 5K comfortably and want to increase your overall time and performance.*

 

WEEK 2

MONDAY AUG 13TH

TUESDAY AUG 14TH

WEDNESDAY AUG 15TH

THURSDAY AUG 16TH

FRIDAY AUG 17TH

SATURDAY AUG 18TH

SUNDAY AUG 19TH

Warm-up

Track
400m Easy
400m Hard
X6

Cool Down & Stretch

Strength Training – Including Core Warm-up

4 mile Moderate Run with Some Hills

Cool Down & Stretch

Strength Training – Including Core Warm-up

2 mile Tempo/Race
Pace Run

Cool Down & Stretch

Warm-upEasy 4 Mile Run

Cool Down & Stretch

Active Rest

 

Train for the APPLETREE Half Marathon

*You currently are able to run 6 miles comfortably and want to increase your mileage safely and comfortably to finish a Half Marathon*

 

WEEK 2

MONDAY AUG 13TH

TUESDAY AUG 14TH

WEDNESDAY AUG 15TH

THURSDAY AUG 16TH

FRIDAY AUG 17TH

SATURDAY AUG 18TH

SUNDAY AUG 19TH

Warm-up

Track
800m Easy
800m Hard
X3

Cool Down & Stretch

Strength Training
Including Core
Warm-up

4 mile Moderate Run with Some Hills

Cool Down & Stretch

Strength Training
Including Core
Warm-up

25 min Tempo/Race Pace Run

Cool Down & Stretch

Warm-upEasy 7 Run

Cool Down & Stretch

Active Rest

 

Training Guidelines:

  • Remember to warmup and cooldown for about 5-10 minutes of walking
  • Stretch your calves, quadriceps, hips/glutes and hamstrings after each workout
  • Remember to strength train to condition your muscles to be strong enough to absorb the impact of running.
  • Listen to your body – if you need to walk more than the program allocates, do that. For those doing the Half Marathon training program, for your long runs, feel free to use the Galloway Method which involves 10 minutes of running and 1 minute of walking to complete the distance. That 1 minute walk every 10 minutes can really help your body endure the distance and the impact.
  • When we progress weekly, if your body is not tolerating the increase well, go back to the prior week’s program
  • It’s ok to complete any of these programs as a walker with no running whatsoever…just vary your walking speed so when the program calls for running, just walk faster. That will minimize the impact associated with running and be more tolerable for those more deconditioned, carrying extra weight or with joint issues/pain.

Register for any of the APPLETREE events using code “COLUMBIAN” to get 10% off.

PS. If you’d like an early test race 5K to measure your progress, the Columbia River Sunset 5K/10K is Friday August 17th. Use code ‘COLUMBIAN’ to get 10% off and Kids 17 and under race this one for FREE too! 

Yours in health & fitness,
Sherri McMillan


Columbia river Tri 2017

Join us for the
COLUMBIA RIVER TRIATHLON & ENDURANCE SPORTS FESTIVAL!

Aug 17th – 19th @ Frenchmans Bar, Vancouver WA
YES, YOU CAN CROSS THE FINISH LINE!
This summer weekend Triathlon & Endurance Sports Festival at a beautiful venue along the Columbia River offers something for everyone from a Sunset 5K & 10K Run/Walk, Sprint & Olympic Distance Triathlon, Duathlon, & AquaBike, Girlfriends All Womens Sprint Triathlon/Duathlon/AquaBike & 5k, Kids Triathlon and so much more! It is one of the most scenic areas with views of the Columbia River, Mt. Hood, Mt. St. Helens and Vancouver Lake.


 

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