Intro to 5K Running Program - 50/50 Fitness/Nutrition

(Registration ends Wednesday night at 11:59 PM!)

Get running!

Never run before? Or maybe you haven’t run in a long time? This small group running program is for you! We will meet once a week for a running workout and workshop. Workouts will be differentiated for runners of all levels and speeds. Workshops will focus on techniques such as strength training for injury prevention, plyometrics, foam rolling, rope stretching, speed work, and positive self-talk. Runners will also receive a weekly training calendar that will take them from zero miles to running a 5k (3.1 miles).  This small group will participate in two 5k races towards the end of the program: the Happy Valley 5k on Sunday, October 20, and the Hot Chocolate Race on Sunday, December 8.  

 

Or….

 

Train for a 5k! 10 Week Running Program

Featuring Running Coach and Personal Trainer Lisa Ritchie

This small group training program is for anyone who wants to run a 5k this fall. Whether you’ve never run a step in your life, or you’ve run before but want to improve, this small group is for you! We will meet once a week at either the bike path near 50/50 or the track, and the program will also include training plans and tips for the whole week. Workouts will be differentiated for runners of all levels and speeds. We will also have workshops on techniques such as strength training for injury prevention, plyometrics, foam rolling, rope stretching, speed work, and positive self-talk. Runners will also receive a weekly training calendar that will take them from zero miles to running a 5k (3.1 miles).  This small group will participate in two 5k races towards the end of the program: the Happy Valley 5k on Sunday, October 20, and the Hot Chocolate Race on Sunday, December 8.  

 

8 week training program overview

 

Week 1: September 14

RUN: Runner’s warm up: plyometrics, active stretching, foam rolling

One mile run or run/walk for baseline

Clams

Stretch

Go over training calendar

 

Week 2: September 21

Runner’s warm up

Increasing mileage – longer run together (discuss different techniques for increasing mileage without injury)

Workshop: rope stretching

 

Week 3: September 28 

Run: Run on track to focus on form

Workshop: running form – with video analysis

 

Week 4: October 5

Run: increasing mileage – longer run together

Workshop: positive self-talk

 

Week 5: October 12

Run: Running hills

Workshop: Pre-race do’s and don’ts

 

Sign up for our Intro to 5K Running Program Here!

 

Week 6: SUNDAY, October 20 (FREE Entry)

Run: Happy Valley 5k – practice 5k!

 

Week 7: October 26

Run: longer run together

Workshop: strength training

 

Week 8: Nov 2

Run: one mile time test

Workshop: How to continue training through the winter

 

NEXT FOUR WEEKS

 

Week 9: Nov 9

Run: Intro to fartlek

Workshop: stretching

 

Week 10: Nov 16

Run: longer run together 

Workshop: strength training

 

Week 11: Nov 23 (FREE Week)

FREE Hot Chocolate Run Training Run

 

Nov 30 – SKIP (Thanksgiving)

 

Week 12: December 8 (Group Run) 

Hot Chocolate Run!

 

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