Train to Run APPLETREE – Week 4

Are you feeling stronger? The program probably doesn’t feel easier because as you’re getting more fit, I’m making the program harder as you progress. We are three weeks in and ready to advance the program to get you to the finish line of the APPLETREE Sunset 5K or Half Marathon. Remember to listen to your body and progress more slowly if needed!

Remember to get signed up as soon as possible so then you’re committed! The Inaugural APPLETREE Marathon, Half Marathon and Sunset 5K on Saturday and Sunday September 15th & 16th is going to be epic. The start/finish line will be on Officer’s Row in front of the historical Grant House with a “Run through History” theme and runners and walkers 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!

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

Here is Week 4 for each of the 4 different progressive training programs – two programs 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 4

MONDAY AUG 27TH

TUESDAY AUG 28TH

WEDNESDAY AUG 29TH

THURSDAY AUG 30TH

FRIDAY AUG 31ST

SATURDAY SEPT 1ST

SUNDAY SEPT 2ND

Warm-up

1 Min Run
1 Min Walk
X10

Cool Down & Stretch

Strength Training
Including Core
Warm-up

1 Min Run
2 Min Walk
X10

Cool Down & Stretch

Strength Training
Including Core
Active Rest Warm-up

1 Min Run
2 Min Walk
X10

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 4

MONDAY AUG 27TH

TUESDAY AUG 28TH

WEDNESDAY AUG 29TH

THURSDAY AUG 30TH

FRIDAY AUG 31ST

SATURDAY
SEPT 1

SUNDAY
SEPT 2

Warm-up

Track
(800m Hard,
800m Easy)
x1

(400m Hard,
400m Easy)
x2

(200m Hard,
200m Easy)
x4

Cool Down & Stretch

Strength Training Including Core Warm-up

4 mile Moderate Run
with Some Hills.
Finishing with
10x 100 Meter Strides.

Cool Down & Stretch

Strength Training – Including Core Warm-up

2 mile Tempo/Race
Pace Run
Finishing with
10x-100 meter strides

Cool Down & Stretch

Warm-up

Easy 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 4

MONDAY AUG 27TH

TUESDAY AUG 28TH

WEDNESDAY AUG 29TH

THURSDAY AUG 30TH

FRIDAY AUG 31ST

SATURDAY SEPT 1ST

SUNDAY
SEPT 2ND

Warm-up

Track
800m Hard
800m Easy
X4
Finishing with
10x – 100 Meter Strides

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
Finishing with
10x – 100 Meter Strides

Cool Down & Stretch

Warm-up

Easy 9 Mile 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. Be sure to foam roll and schedule for a massage.
  • 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, go back to the prior week’s progra
  • 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.

Yours in health & fitness,
Sherri McMillan

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