Saturday, January 10, 2009

Bridge Run April 4. Are you registered?

It's just over 12 weeks until the Cooper River Bridge Run in Charleston, SC. (April 4th)

I hope you'll consider coming down and running (0r walking) it with me.

Here's the training plan to consider whether your a beginner or experienced runner.

BEGINNER Training Schedule
Week Sun Mon Tue Wed Thu Fri Sat Total
1 2E OFF 1E/1W/1E OFF 2E OFF 1E/1W/1E 10
2 3E OFF 1E/2W/1E OFF 2E OFF 1E/1W/1E 12
3 4E OFF 1E/2W/1E OFF 3E OFF 1E/1W/1E 14
4 5E OFF 3E OFF 3E OFF 5K E 15
5 5E OFF 4E OFF 4E OFF 1E/1W/1E 16
6 6E OFF 1E/1M/1E OFF 4E OFF 3 E 16
7 6E OFF 4E OFF 4E OFF 5K Race 18
8 6E OFF 1E/2M/1E OFF 4E OFF 4E 18
9 7E OFF 1E/3M/1E OFF 4E OFF 4E 20
10 7E OFF 4E OFF 5E OFF 5K Race 20
11 8E OFF 1E/3M/1E OFF 5E OFF 4E 22
12 8E OFF 5E OFF 2E OFF The Bridge 22

Races are in BOLD; Easy (E) is a slow jog; Walk (W) is a brisk walk; Moderate (M) is about 1-2 minutes slower than your projected 10k per mile pace. Remember to stretch (before and after), warm-up and cool down (1/2 mile of jogging/walking before and after racing) and to keep yourself well hydrated!

EXPERIENCED Training Schedule

Week Sun Mon Tue Wed Thu Fri Sat Total
1 6E OFF 1E/2H/1E 6E 6E OFF 2E/3H/1E 28
2 6E OFF 1E/2H/1E 6E 7E OFF 2E/5K/1E 30
3 8E OFF Int 8X400 6E 6E OFF 2E/4H/1E 32
4 8E OFF Int 4X800 7E 7E OFF 5K Easy 34
5 9E OFF 1E/2H/1E 7E 7E OFF 1E/6M/1E 34
6 9E OFF Int 3x1600 7E 7E OFF 2E/5K/1E 36
7 10E OFF Int 10x400 6E 6E 4E 1E/3M/1E 38
8 10E OFF Int 5x500 6E 6E 4E 1E/10K/1E 40
9 10E OFF 1E/3H/2E 8E 8E 4E 2E/3M/2E 42
10 12E OFF Int 3x1600 5E 5E 6M 6E 42
11 12E OFF Int 6x800 5E 5E 8M 5E 44
12 10E OFF Int 8x400 5E 6E OFF The Bridge 36

Races are in BOLD; Easy (E) is a recovery pace; Hard (H) is at your 10k race pace; Moderate (M) is about 1-2 minutes slower than your 10k pace; Intervals (Int) run 400 meters at 10 seconds faster than your 10K race pace, 800 at 5-10 secs faster, miles (1600) at your 10K race pace (ie an 8 minute toK pace is 2 mins. per 400m, so run 1:50 per 400 and 3:50-3:55 for an 800). Walk 400 meters between intervals. Remember to stretch, warm-up and cool down (all Interval sessions should be preceded by 1 easy mile, and ended with 1 easy mile)!