St. Patrick 5K/1 Mile Family Fun Run

Saturday, October 7, 2017

127 11th Ave N Onalaska, WI

Training Plan

This training plan assumes you are currently not running and want to get ready for a fun run!   The main goal of the plan is to build mileage slowly to avoid injuries.  

  1. Run the miles slowly – you should be able to hold a conversation as you’re jogging.  It is okay if you walk occasionally too.
  2. Run three days a week - like Tuesday, Thursday, Saturday.  Try to establish a schedule so you don't skip runs or have them too close together.
  3. A proven rule in running is to never increase mileage by more than 10% from week to week!!  This cannot be stressed enough!
  4. If you miss an entire week, repeat the last week in the plan that you last finished.
  5. The week before your event, reduce mileage to store up energy!
  6. Stretching
    • Stretch after your run (hamstrings, calves, etc).  Massage sore muscles.
    • Stretch gently!  If you strain too hard, you can do more harm than good.
    • If anything is sore, ice it (reduces swelling to speed recovery).  Massage is good too.  Don't stretch sore areas too much – rather stretch other parts of the legs (i.e. sometimes the calves get sore because your quads are tight, etc.) 

Here's the plan.  Start with Week 1 (even if you do not have time to complete the plan before event).

Training Plan

Week Tuesday Thursday Saturday Weekly Total
Week 1 1/2 1/2 1/2 1 1/2 miles
Week 2 1/2 1/2 3/4 1 3/4 miles
Week 3 1/2 3/4 3/4 2 miles
Week 4 3/4 3/4 1 2.5 miles
Week 5 1 1 1 3 miles
Week 6 1 1 1 1/2 3.5 miles
Week 7 1 1 2 4 miles
Week 8 1/2 None 1.0 (Race!) 1 1/2 miles

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