Train to Run APPLETREE – Week 6

The Old Apple Tree.jpgIt’s Race Week! Time flies when you’re having fun! You will experience a lot of adrenaline and feed off the energy of others at the race but continue to listen to your body and know that you’ve done the work to get you to the finish line.

If you haven’t registered yet, hurry so you can get a Finisher’s Tshirt. Remember Kids 17 and under race the 5K for free and use code “COLUMBIAN” to get 10% off.

If you don’t feel quite ready yet, volunteer for the weekend and be inspired by all the people doing the race with various fitness levels, age, body shapes and sizes. It is so motivating! Email volunteer@whyracingevents.com if you want to help out!

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Here is Week 6 for each of the 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 6

MONDAY
SEPT 10th

TUESDAY
SEPT 11th

WEDNESDAY
SEPT 12th

THURSDAY
SEPT 13th

FRIDAY
SEPT 14th

Saturday
SEPT 15th

SUNDAY
SEPT 16th

Warm-up

2 Min Run
1 Min Walk
X10

Cool Down & Stretch

Strength Training
Including Core
Warm-up

3 Min Run
1 Min Walk
X10

Cool Down & Stretch

Active Rest Active Rest Warm-up

RACE START
Try for 5 Minute Run
1 Minute Walk

Active Rest or come volunteer for the Marathon

 

Race the APPLETREE SUNSET 5K program

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

WEEK 6

MONDAY
SEPT 10th

TUESDAY
SEPT 11th

WEDNESDAY
SEPT 12th

THURSDAY
SEPT 13th

FRIDAY
SEPT 14th

SATURDAY
SEPT 15th

SUNDAY
SEPT 16th

Warm-up

Track
1 Mile Hard
2 Minutes Easy
x3

Cool Down & Stretcrh

Strength Training Including Core Warm-up

Track 1 Mile Hard
2 Minutes Easy x2
Finish with
10x 100 Meter Strides

Cool Down & Stretch

Active Rest Active Rest Warm-up

RACE START 6pm

Go Hard – You’ve Got This!

Active Rest or come and volunteer for the Marathon!

 

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 6

MONDAY
SEPT 10th

TUESDAY
SEPT 11th

WEDNESDAY
SEPT 12th

THURSDAY
SEPT 13th

FRIDAY
SEPT 14th

SATURDAY
SEPT 15th

SUNDAY
SEPT 16th

Warm-up

3 Mile Tempo Run At Race Pace

Cool Down & Stretch

Strength Training
Including Core
Warm-up

Track 1 Mile Hard
2 Min Easy
x2
Finish with 10x – 100 Meter Strides

Cool Down & Stretch

Active Rest Warm-up

2 Mile Tempo Run at Race Pace

Cool Down & Stretch

Active Rest RACE DAY

Half Marathon Starts at 8am

Remember to Warm-up

 

 Training Guidelines:

  • Remember to warm-up and cool-down 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 de-conditioned, 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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