25K TRAINING KICKOFF PARTIES

Thursday, January 6 from 5:00-7:00 p.m.

Craigs Cruisers (5730 Clyde Park Avenue SW, Wyoming)

Training Guide
25K, 10K, 5K RUN

Enjoy a Sports & Fitness Expo, meet the 2011 Charity Partners, free pizza and beverages, and save $3 on the 25K entry fee. The first 500 people to register for the 25K at Craigs Cruisers will receive a commemorative Fifth Third River Bank Run long sleeve shirt.
Craigs Cruisers (651 Chicago Drive, Holland)

MAY142011

Friday, January 7 from 5:00-7:00 p.m.

Enjoy free pizza and beverages, and save $3 off the 25K entry free. Check out the latest training gear from BROOKS and Gazelle Sports. The first 300 people to register for the 25K at Craigs Cruisers will receive a commemorative Fifth Third River Bank Run long sleeve shirt.
Sponsored by:

Fifth Third River Bank Run PO Box 1448 Grand Rapids, MI 49501-1448

PRST STD MAIL U.S. POSTAGE PAID GRAND RAPIDS, MI PERMIT #770

25K, 10K, and 5K Run Training Schedules

25K TRAINING BEGINS
05
N: Off or 1 mile run easy

25K

10K

5K

8:00 am training run at the David D. Hunting Branch YMCA (475 Lake Michigan Drive, Grand Rapids). Several distances available with refreshments following; free and open to the public. Training Clinic (The first two clinics are Nov. 29 and Dec. 01) For time, location and topic, visit 53riverbankrun.com/trainingclinics.

N: 25K training program for the novice runner. E: 25K training program for the experienced runner.

06
N: 20 min run

07
N: 1 min run/

08
N: 1 mile run or walk

09
N: 20 minute walk

10
N: 1 mile run easy

11
N: 2 mile run

Training Schedules
25K TRAINING BEGINS
05
N: Off or 1 mile run easy E: Off or 2 mile run easy

Training Clinic (The first two clinics are Nov. 29 and Dec. 01) For time, location and topic, visit 53riverbankrun.com/trainingclinics.

N: 25K training program for the novice runner. E: 25K training program for the experienced runner.

06
N: 20 min run E: 3 mile run

07
N: 1 min run/ 1 min walk for 18 minutes E: 3.5 mile run

08
N: 1 mile run or walk E: 2.5 mile run

09
N: 20 minute walk E: .5 mile warm up, 1 mile tempo, .5 mile warm down

10
N: 1 mile run easy E: 2 mile run easy

11
N: 2 mile run E: 4 mile run

Visit 53riverbankrun.com/blog for training advice from Greg Meyer, 7-time 25K winner.

Week 23 Total:

12
N: Off or 1 mile run easy E: Off or 2 mile run easy

13
N: 20 min run E: 3 mile run

14
N: 1 min run/1 min walk for 20 min E: 4 mile run

15
N: 1 mile run or walk E: 3 mile run

16
N: 20 minute walk E: 2 mile run/ 3x2 min RP/ 5 min run between/ 1 mile cool down

17
N: 1 mile run easy E: 2-3 mile run easy

18
N: 2 mile run E: 4.5 mile run

Week 22 Total:

19
N: Off or 1 mile run easy E: Off or 2 mile run easy

20
N: 2.5 mile run E: 3 mile run

21
N: 5 min run/5 min walk/ 5 min run E: 4 mile run

22
N: 1 mile run E: 3 mile run

23
N: 22 min walk E: 1 mile warm up/ 1.5 mile tempo/ 1 mile cool down

24
N: 1 mile run easy E: 2-3 mile run easy

25
N: 2.5 mile run E: 5 mile run

Week 21 Total:

26
N: Off or 1 mile run easy E: Off or 2 mile run easy

27
N: 2 mile run E: 4 mile steady run

28
N: 5 min run/ 2.5 min walk/ 7.5 min run E: 5 mile run

29
N: 5 min run/ 2.5 min walk/ 7.5min run E: 4 mile run

30
N: 25 min walk E: 3 mile run/ 3x3 min RP/ 1 mile cool down

31
N: 1 mile run easy E: 2-3 mile run easy

01 January
N: 2.5 mile run E: 6 mile run

Week 20 Total:

02

03

04

05

06

07

08

Week 20 Total:

02
N: Off or 1 mile run easy E: Off or 2-3 mile run easy

03
N: 2 mile run E: 3 mile steady run

04
N: 1 min run/1 min walk for 25 minutes E: 3 mile run

05
N: 1.5 mile run E: 4 mile run

06
N: 25 min walk E: 1 mile warm up/ 2 mile tempo/ 1 mile cool down

07
N: 1 mile run easy E: 2-3 mile run easy

08
N: 3 mile run E: 7 mile run

Week 19 Total:

09
N: Off or 1 mile run E: Off or 2-3 mile run

10
N: 2 mile run E: 4 mile run

11
N: 1 min run/ 1 min walk for 30 min E: 5 mile run

12
N: 1.5 mile run E: 3 mile run

13
N: 30 min walk E: 2 mile run/ 3x5 min @ RP/ 5 min run between/ 1 mile cool down

14
N: 1.5 mile run E: 3 mile run

15
N: 3 mile run E: 8 mile run

Week 18 Total:

16
N: Off or 1 mile run E: Off or 2-3 mile run

17
N: 2 mile run E: 4 mile run

18
N: 10 min run/ 5 min walk/ 10 min run E: 5 mile run

19
N: 1 mile run E: 3 mile run

20
N: 30 min walk E: 1 mile warm up/ 2 mile tempo/ 1 mile cool down

21
N: 1.5 mile run E: 3 mile run

22
N: 4 mile run E: 9 mile run

Week 17 Total:

23
N: Off or 1-1.5 mile run E: Off or 2-3 mile run

24
N: 30 min run easy E: 6 mile run

25
N: 1 mile run/ 5 min walk/ 10 min run E: 3 mile run steady

26
N: 2 mile run E: 5 mile run easy

27
N: 40 min walk E: 1 mile warm up/ 3x7 min @ RP/ 4 min run between/ 1 mile cool down

28
N: 2 mile run E: 3 mile run easy

29
N: 5 mile run E: 9 mile run

Week 16 Total:

30
N: Off or 1-2 mile run

31
N: 30 min run easy

01 February
N: 2 mile run

02
N: 1 mile run/

03
N: 2 mile run

04
N: 1.5 mile run/

05
N: 6 mile run

Week 16 Total:

30
N: Off or 1-2 mile run E: Off or 2-3 mile run

31
N: 30 min run easy E: 3 mile run steady

01 February
N: 2 mile run E: 3 mile run steady

02
N: 1 mile run/ 30 min walk E: 5 mile run easy

03
N: 2 mile run E: 1 mile warm up/ 2 mile tempo/ 1 mile cool down

04
N: 1.5 mile run/ 30 min walk E: 3 mile run easy

05
N: 6 mile run E: 10 mile run

Go to 53riverbankrun.com/trainingclinics for a list of training clinics, groups and runs.

Week 15 Total:

06
N: Off or 1-2 mile run E: Off or 2-3 mile run

07
N: 35 min run easy E: 6 mile run

08
N: 2.5 mile run E: 4 mile run steady

09
N: 45 min run E: 5 mile run easy

10
N: 2.5 mile run E: 2 mile warm up/ 4x5 min @ RP/ 3 min run between/ 1 mile cool down

11
N: 1 min run/ 20 min walk E: 3 mile run easy

12
N: 6 mile run E: 10 mile run

continued on the reverse side Remember to warm up and stretch before your workout as well as cool down after your workout.
RP RACE PACE: This should be based on your goal pace for your Fifth Third River Bank Run event. Your race pace should be a realistic goal, challenging but achievable. TEMPO RUN: This is just above your present 10K race pace. For example, if your 10K pace is 7 minutes per mile, your tempo pace would be somewhere in the range of 7:30-7:45 per mile. A key test is the talk test. If you can still talk, although uncomfortable, youre probably okay. If youre running so hard you cant talk at all, youre running too fast.

Week 14 Total:
STEADY: This is generally used at the end of some long runs. You may incorporate other steady efforts on your general run days. Steady means youre moving along, not really at tempo or race pace, but a good steady effort. EASY: Is just that, a recovery run. If youre really tired, you may even decide to take this day off. Easy days are planned recovery days, which are essential to you staying injury free.

Benefits of Training:
Easy Pace: Improves bodys ability to transport blood and oxygen Tempo Pace: Improves the lactacte threshold Interval Pace: Increases aerobic capacity (VO2 Max) Rep Pace: Improves speed and economy Hill Training: Develops leg strength and power

Sunday 13
N: Off or 1-3 mile run E: Off or 2-4 mile run

Monday 14
N: 35 min run easy E: 6 mile run

Tuesday 15
N: 3 mile run E: 4 mile run steady

Wednesday 16
N: 1 mile/20 min walk E: 6 mile run easy

Thursday 17
N: 3 mile run E: 2 mile warm up/ 2 mile tempo/ 2 mile cool down

Friday 18
N: 45 min run E: 3 mile run easy

Saturday 19
N: 7 mile run E: 11 mile run

10K TRAINING BEGINS

20
N: Off or 1-3 mile run E: Off or 2-4 mile run Rest day

Week 13 Total:

21
N: 40 min run easy E: 5 mile run steady 2 mile run @ easy pace

22
N: 45 min walk E: 4 mile run easy Hill training

23
N: 2.5 mile run E: 5 mile run Rest day

24
N: 3 mile run E: 5 mile run: miles 1,3,5 easy/miles 2,4 @ RP 2 mile run @ easy pace

25
N: 2 mile run/20 min walk E: 4 mile run easy Cross train

26
N: 7 mile run E: 9 mile run 3 mile run @ easy pace

Go to 53riverbankrun.com/trainingclinics for a list of training clinics, groups and runs.

Week 12 Total:

27
N: Off or 1-3 mile run E: Off or 2-4 mile run Rest day

28
N: 40 min run easy E: 6 mile run 2 mile run @ easy pace

01 March
N: 3 mile run E: 5 mile run (1 min hard/1 min easy) x10

02
N: 45 min walk E: 4 mile run easy Rest day

03
N: 3 mile run E: 1 mile warm up/ 3x8 min @ RP/ 3 min run between/ 2 mile cool down 2 mile run @ easy pace

04
N: 4 mile run E: 5 mile run easy Cross train

05
N: 8 mile run E: 11 mile run 3 mile run @ easy pace

Week 11 Total:

06
N: Off or 2-3 mile run E: Off or 2-4 mile run Rest day

07
N: 50 min run easy E: 5 mile run 3 mile run @ easy pace

08
N: 3 mile run E: 5 mile run Hill training

09
N: 2 mile run E: 7 mile run easy Rest day

10
N: 45 min walk E: 2 mile warm up/ 2 mile tempo/ 2 mile cool down 3 mile run @ easy pace

11
N: 4 mile run E: 4 mile run easy Cross train

12
N: 8 mile run E: 12 mile run 4 mile run @ easy pace

Week 10 Total:

13

14

15

16

17

18

19

Week 10 Total:

13
N: Off or 2-3 mile run E: Off or 3-5 mile run Rest day

14
N: 5 mile run E: 7 mile run 3 mile run @ easy pace

15
N: 2 mile run E: 5 mile run easy (2 min hard/1 min easy) x8

16
N: 3 mile run E: 6 mile run easy Rest day

17
N: 45 min walk E: 2 mile warm up/ 3x10 min @ RP 4 min run between/ 1 mile cool down 3 mile run @ easy pace

18
N: 3 mile run E: 5 mile run Cross train

19
N: 9 mile run E: 12 mile run 4 mile run @ easy pace

5K TRAINING BEGINS
20
N: Off or 2-3 mile run E: Off or 3-5 mile run Rest day Off or 20 min walk

Week 09 Total:

21
N: 3 mile run E: 5 mile run 4 mile run @ easy pace 1 min run / 1 min walk for 20 min

22
N: 2 mile run E: 5 mile run steady 6 x 800 meter interval pace 1:1 rec Off

23
N: 3 mile run E: 6 mile run steady Rest day 20 min walk

24
N: 30 min walk E: 2 mile warm up/ 10x3 min @ RP/ 3 min run between/ 2 mile cool down 4 mile run @ easy pace Off

25
N: 4 mile run E: 5 mile run easy Cross train 30 min walk

26
N: 10 mile run E: 12 mile run 5 mile run @ easy pace 4 min run/4 min walk/ 3 min run/3 min walk/ 2 min run

Week 08 Total:

27
N: Off or 2-3 mile run E: Off or 4-5 mile run Rest day Off or 20 min walk

28
N: 5 mile run E: 6 mile run steady 4 mile run @ easy pace 3 min run / 3 min walk for 24 min

29
N: 3 mile run E: 6 mile run easy 2 mile run @ tempo pace Off

30
N: 4 mile run E: 4 mile run Rest day 20 min walk

31
N: 45 min walk E: 2 mile warm up/ 30 min tempo/ 1 mile cool down 4 mile run @ easy pace 1 min run / 1 min walk for 20 min

01 April
N: 3 mile run E: 5 mile run easy Cross train 30 min walk

02
N: 11 mile run E: 13 mile run 5 mile run @ easy pace 4 min run/4 min walk/ 3 min run/3 min walk/ 2 min run

Week 07 Total:

03
N: Off or 2-4 mile run E: Off or 4-5 mile run Rest day Off or 20 min walk

04
N: 4 mile run E: 6 mile run 5 mile run @ easy pace 1 min run / 1 min walk for 26 min

05
N: 3 mile run E: 7 mile run easy 4 x 1000 meter @ interval pace 1:1 rec Off

06
N: 6 mile run E: 5 mile run Rest day 25 min walk

07
N: 45 min walk E: 2 mile warm up/5x5 min @ 5K RP/3 min run between/2 mile cool dn. 5 mile run @ easy pace 2 min run / 2 min walk for 20 min

08
N: 5 mile run E: 5 mile run easy Cross train 35 min walk

09
N: 12 mile run E: 15 mile run 6 mile run @ easy pace 4 min run/4 min walk/ 3 min run/3 min walk/ 2 min run

Visit 53riverbankrun.com/blog for training advice from Greg Meyer, 7-time 25K winner.

Week 06 Total:

10
N: Off or 3-4 mile run

11
N: 4 mile run

12
N: 2 mile run/

13
N: 5 mile run

14
N: 45 min walk

15
N: 3 mile run

16
N: 14 mile run

Visit 53riverbankrun.com/blog for training advice from Greg Meyer, 7-time 25K winner.

Week 06 Total:

10
N: Off or 3-4 mile run E: Off or 4-5 mile run Rest day Off or 20 min walk

11
N: 4 mile run E: 6 mile run 5 mile run @ easy pace 2 min run / 1 min walk for 30 min

12
N: 2 mile run/ 10 min walk/ 2 mile run E: 5 mile run steady 3 mile run @ tempo pace Off

13
N: 5 mile run E: 7 mile run easy Rest day 25 min walk

14
N: 45 min walk E: 2 mile warm up/8x3 min @ 5K RP/3 min run between/2 mile cool dn. 5 mile run @ easy pace 3 min run/1 min walk for 28 min

15
N: 3 mile run E: 5 mile run easy Cross train 45 min walk

16
N: 14 mile run E: 11 mile run 6 mile run @ easy pace 1 mile run/1 min walk/ 1 mile run

Week 05 Total:

17
N: Off E: Off or 4-5 mile run Rest day Off or 25 min walk

18
N: 3 mile run E: 7 mile run 4 mile run @ easy pace 2 mile run easy

19
N: 2 mile run/ 10 min walk/ 2 mile run E: 6 mile run easy 6 x 400 meters @ rep pace/3 min recovery Off

20
N: 5 mile run E: 7 mile run Rest day 3 min run / 1 min walk for 28 min

21
N: 45 min walk E: 2 mile warm up/ 3 mile tempo/ 2 mile cool down 4 mile run @ easy pace 1 min run / 1 min walk for 30 min

22
N: 5 mile run E: 6 mile run easy Cross train 40 min walk

23
N: 12 mile run E: 12 mile run 7 mile run @ easy pace 4 min run/4 min walk/ 1 mile run/3 min walk/ 2 min run

Week 04 Total:

24
N: Off or 3-4 mile run E: Off or 4-5 mile run Rest day Off or 25 min walk

25
N: 4 mile run E: 8 mile run 4 mile run @ easy pace 2 mile run easy

26
N: 3 mile run E: 4 mile run steady 4 mile run @ tempo pace Off

27
N: 5 mile run E: 6 mile run easy Rest day 4 min run / 1 min walk for 35 min

28
N: 45 min walk E: 2 mile warm up/3x1 mile @ RP/4 min run between/ 1 mile cool dn 2 mile time trial 3 min run / 2 min walk for 30 min

29
N: 5 mile run E: 5 mile run easy Cross train 45 min walk

30
N: 11 mile run E: 13 mile run 7 mile run @ easy pace 4 min run/4 min walk/ 3 min run/3 min walk/ 2 min run

Week 03 Total:

01 May
N: Off E: Off 4-5 mile run Rest day Off or 25 min walk

02
N: 3 mile run E: 7 mile run steady 3 mile run @ easy pace 2 min run / 1 min walk for 25 min

03
N: 5 mile run E: 6 mile run steady 8 x 200 meters @ rep pace/3 min recovery Off

04
N: 2 mile run/10 min walk/2 mile run E: 5 mile run Rest day 30 min walk

05
N: 45 min walk E: 2 mile warm up/4x90 sec @ RP/3 min run between/1 mile cool dn 3 mile run @ easy pace 5 min run/2 min walk for 28 min

06
N: 4 mile run E: 6 mile run easy Cross train 45 min walk

07
N: 8-10 mile run E: 9-11 mile run 5 mile run @ easy pace 2 mile run/3 min walk/ 1 mile run

Week 02 Total:

08
N: Off or 2 mile run

09
N: 3 mile run

10
N: 4 mile run

11
N: 3 mile run

12
N: Off or 1-2 mile run

13
N: 2 mile run easy

14 RACE DAY!

Week 03 Total:

01 May
N: Off E: Off 4-5 mile run Rest day Off or 25 min walk

02
N: 3 mile run E: 7 mile run steady 3 mile run @ easy pace 2 min run / 1 min walk for 25 min

03
N: 5 mile run E: 6 mile run steady 8 x 200 meters @ rep pace/3 min recovery Off

04
N: 2 mile run/10 min walk/2 mile run E: 5 mile run Rest day 30 min walk

05
N: 45 min walk E: 2 mile warm up/4x90 sec @ RP/3 min run between/1 mile cool dn 3 mile run @ easy pace 5 min run/2 min walk for 28 min

06
N: 4 mile run E: 6 mile run easy Cross train 45 min walk

07
N: 8-10 mile run E: 9-11 mile run 5 mile run @ easy pace 2 mile run/3 min walk/ 1 mile run

Week 02 Total:

08
N: Off or 2 mile run E: Off or 4-5 mile run Rest day Off or 25 min walk

09
N: 3 mile run E: 4 mile run steady 3 mile run @ easy pace 2 min run / 2 min walk for 40 min

10
N: 4 mile run E: 5 mile run 3 mile run @ tempo pace Off

11
N: 3 mile run E: 3 mile run Rest day 1 min run / 1 min walk for 35 min

12
N: Off or 1-2 mile run E: 2 mile warm up/1 mile @ RP/1 mile cool down 3 mile run @ easy pace 1 min run / 1 min walk for 36 min

13
N: 2 mile run easy E: 2 mile run easy Cross train 1 mile run

14 RACE DAY!

Week 01 Total:

25K Pace/Mile and Resulting 25K Time

Pace 6:00 6:10 6:20 6:30 6:40 6:50 Time 1:33.10 1:35.45 1:38.20 1:40.55 1:43.30 1:46.05 Pace 7:00 7:10 7:20 7:30 7:40 7:50 Time 1:48.40 1:51.15 1:53.50 1:56.25 1:59.00 2:01.35 Pace 8:00 8:10 8:20 8:30 8:40 8:50 Time 2:04.10 2:06.45 2:09.20 2:11.55 2:14.30 2:17.05 Pace 9:00 9:10 9:20 9:30 9:40 9:50 Time 2:19.40 2:22.15 2:24.50 2:27.55 2:30.00 2:32.35 Pace 10:00 10:20 10:30 10:40 11:00 11:20 Time 2:35.20 2:40.20 2:43.03 2:45.38 2:50.49 2:44.59 Pace 11:30 11:40 12:00 Time 2:58.34 3:01.11 3:06.21
Before undertaking a training schedule, please read the following: Fifth Third Bank and Greg Meyer disclaim any liability to persons who undertake these training programs. These schedules are for runners who have no current physical or health problems. It is recommended that runners be examined by a qualified physician before beginning one of these schedules or other programs of strenuous exercise. Greg Meyer feels that a person who completes one of these programs should be able to complete the Fifth Third River Bank Run 25K, 10K or 5K. Neither Fifth Third Bank nor Greg Meyer claim that these programs are correct for any particular person. It is your responsibility to determine that you are fit enough to undertake one of these programs and monitor its effect on your health. If you cannot physically complete the first four weeks of your events schedule, you should re-evaluate whether you should compete in that event. Before you begin training, buy a good pair of running shoes from the experts at Gazelle Sports who know how to fit running shoes. Carefully stretch your muscles before and after each workout, and drink appropriate amounts of water before, during and after each workout.