Put off Partying! 

Steer clear of happy hour a day or two before the big race. Alcohol significantly impairs sleep quality, hydration levels, as well as recovery time.


REVIEW YOUR TRAINING LEVEL 


Week 12 Walker

Monday: Rest

Tuesday: 30 min (stroll)

Wednesday: 45 min (easy)

Thursday: 60 min (stroll)

Friday: Rest

Saturday: Race Day!

Sunday: Recovery

Week 12 Novice 

Monday: 60 min cross or strength train

Tuesday: 3 mile run 

Wednesday: 30 min cross or strength train 

Thursday: Rest

Friday: Rest

Saturday: Race Day!

Sunday: Recovery 

Week 12 Intermediate

Monday: 3 mile run & strength train 

Tuesday: 4 mile run 

Wednesday: 35 min cross train or 30 min tempo run

Thursday: 1-2 mile run

Friday: Rest

Saturday: Race Day!

Sunday: Recovery

Week 12 Advanced 

Monday: 3 mile run & strength train 

Tuesday: 30 min tempo run 

Wednesday: 30 min cross train or 3x800 5K pace

Thursday: 1-2 mile run

Friday: Rest

Saturday: Race Day!

Sunday: Recovery


DEFINING THE FITNESS STRATEGY


Cross Training: Another form of physical activity to work your muscles in a different way.

Examples: Swimming cycling, stair-climbing, the elliptical and speed-walking. 

Pace run (AKA speed work): Train at a fast pace and you will run at a fast pace! This interval workout will take you to a fast run and alternate it with walking or jogging. You will perform 800-meter repeats every other week (Intermediate + Advanced runners) and 400-meter repeats on even numbered weeks (Advanced runners only). Run these at about a 5-K pace, walking/ jogging between each repeat. Best done on a 400 meter track but can be done on the road or trail.

For walkers: use the following to set your pace and build endurance.

  • Stroll: normal breathing, enjoy your walk.
  • Easy: slightly quicker pace, slightly harder breathing.
  • Brisk: walking with purpose, harder breathing but can still hold a conversation.

Tempo run: A tempo run of 30 to 40 minutes begins with 10-15 minutes of easy running, building up to 10-20 minutes of faster running near the middle, and ending with 5-10 minutes easy running. The pace build-up should be gradual. You can do tempo runs almost anywhere: on the road, on the trails or even on the track.