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  • September: Sunday Monday Tuesday Wednesday Thursday Friday Saturday

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    redbass21
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    This document contains a running training schedule for September and October 2015. It includes various running workouts like time trials, drills, and cross training. The schedule progresses each week, starting with classroom days and increasing run distances and intervals. Week 1 focuses on classroom and technique, while later weeks incorporate speed drills and fartleks. The schedule culminates in an October 5K time trial and the Lauren Beam River Run 5K race on November 14th.

    Original Description:

    8 Week training schedule for a 5K race

    Original Title

    5K Training Schedule

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    This document contains a running training schedule for September and October 2015. It includes various running workouts like time trials, drills, and cross training. The schedule progresses each week, starting with classroom days and increasing run distances and intervals. Week 1 focuses on classroom and technique, while later weeks incorporate speed drills and fartleks. The schedule culminates in an October 5K time trial and the Lauren Beam River Run 5K race on November 14th.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    13 views3 pages

    September: Sunday Monday Tuesday Wednesday Thursday Friday Saturday

    Uploaded by

    redbass21
    This document contains a running training schedule for September and October 2015. It includes various running workouts like time trials, drills, and cross training. The schedule progresses each week, starting with classroom days and increasing run distances and intervals. Week 1 focuses on classroom and technique, while later weeks incorporate speed drills and fartleks. The schedule culminates in an October 5K time trial and the Lauren Beam River Run 5K race on November 14th.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 3

    September 2015

    Sunday

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    10

    11

    12

    18

    19

    Classroom day

    13

    14
    No School

    20
    30 min run/walk
    (1 min walk, 1
    min run)

    35 min run/walk
    (alternate as
    needed)

    No School

    21
    Week 2
    Cross Training

    27

    16
    Week 1
    Classroom day

    22
    Drill: Butt Kicks
    20 min run/walk
    (2 run, 1 walk)

    28
    Week 3
    Cross Training
    Form Drills
    Foot Fire

    15

    Drill: Technique
    20 min run/walk
    (2:30 run, 0:30
    walk)

    Warm up
    1 mile Time Trial

    23
    REST

    29

    Running
    Technique
    20 run/walk
    (1 min run, 1 min
    walk)
    24

    No School
    20 min run/walk

    30
    REST

    17

    REST

    25
    Drill: High Skips
    Bean Bag Relay
    Race

    26
    REST

    October 2015
    Sunday

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    1
    Week 3

    4
    40 min run/walk
    (alternate as
    needed)

    5
    Week 4
    Cross Training
    20 min run

    11
    20 min run

    Drill: Fartlek
    (intervals)
    15 min cool
    down

    Week 6
    Speed Drills

    REST

    Drill: Cariocas
    Core Exercises
    25 min run

    REST

    REST

    Time Trial (1 mile)


    Relay Race

    REST

    17
    REST

    23
    Time Trial (1 mile)
    Continuous Relay

    29
    Core Exercises
    35 min run

    10

    16

    22

    28

    REST

    Time Trial (1.5


    Miles)
    Relay Race

    Core Exercises
    Lunges
    30 min run

    15

    21

    27
    30 min run

    Drill: Cariocas
    30 min run/walk
    (3 run, 0:30 walk)

    REST

    Drill: Fartlek
    15 min cool
    down

    30 min run/walk
    (2:30 run, 0:30
    walk)
    8

    14

    20

    26
    Week 7
    No School

    13

    19

    25

    35 min run

    Time Trial (1 mile)


    20 min run

    Week 5
    No School

    25 min run

    12

    18

    30 min run

    35 min run/walk
    (2:30 run, 0:30
    walk)

    24
    REST

    30
    Out and Back
    Focus on splits

    31
    REST

    November 2015
    Sunday

    Monday
    1

    Tuesday
    2

    Week 8
    3 mile run OR
    40 min run
    8
    30 min run

    3
    No School
    40 min run

    9
    Week 9
    15 min run
    20 min walk

    15

    Wednesday

    Thursday
    4

    Rest

    10
    15 min run
    20 min walk

    Friday
    5

    5K Time Trial

    11
    No School
    Rest

    Saturday
    6
    REST

    3 mile run OR
    40 min run

    12
    15 min run
    20 min walk

    13
    Classroom Day

    14
    RACE DAY!!!
    Lauren Beam
    River Run 5K
    Pier 46
    8:00am Meet
    9:00am Race

    16

    17

    18

    19

    20

    21

    22

    23

    24

    25

    26

    27

    28

    29

    30

    REST

    Last Day of Q1
    Classroom Day

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