SFTC Summer Training Program
Jogging Training Plan


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This plan is designed for a beginner or novice who wishes to build enough stamina to complete an 8K and 10K race. Overall you should run/walk at least 3 times/week.

Group runs meet Mondays 5:30pm at 2080 American Way (at the end of the street, past Gold Star Racquet & Fitness).  All runs will be on the Kingsport Greenbelt.  Bring your own refreshments. We'll have a quick talk & warmup period and then the run/walk workout. During the mid-summer months, you might want to visit Legion Pool afterwards for an icy cool-down swim.

"Trotties" Group Workouts:

Week Date Run... Walk... Repeat run/
walk for		 Then Total
workout		 Tips
1 Apr 28 3 mins 3 mins 5 times Done! 30 mins  
2 May 5 3 mins 3 mins 5 times Done! 30 mins Running is Simple /
Track Workouts
3 May 12 4 mins 2 mins 5 times Done! 30 mins Running Shoes /
Running Form
4 May 19 6 mins 2 mins 4 times Done! 32 mins Excuses /
Pace
5 May 26 8 mins 3 mins 3 times Done! 33 mins Injuries /
S.E.T.
6 Jun 2 "Easy week": A built-in week to recharge our soles. We'll pick a prior workout to repeat. Heat /
Breathing
7 Jun 9 10 mins 3 mins 3 times Done! 39 mins Safety /
Peak Strategies
8 Jun 16 12 mins 2 mins 3 times Done! 42 mins Pressure /
Race Plan
9 Jun 23 15 mins 2 mins 2 times run 10 mins 44 mins Volunteering /
Race Shoes
10 Jun 30 "Easy week": A built-in week to recharge our soles. We'll pick a prior workout to repeat.  
11 Jul 7* 18 mins 2 mins 2 times run 5 mins 45 mins  
    * Note: The July 7th workout will be on the Crazy8 course @ 7pm  
  Jul 12 Crazy8s 8K Run!!!  
12 Jul 14 Break! Enjoy Fun Fest and Fun Fest Track Meet on Tuesday!  
13 Jul 21 20 mins 2 mins 2 times run 5 mins 49 mins Stick With It /
Consistency
14 Jul 28 24 mins 1 min 2 times Done! 50 mins 10K Focus /
Attitude
15 Aug 4 25 mins 1 min 2 times Done! 52 mins Variety /
Negative Splits
16 Aug 11 27 mins 1 min 2 times Done! 56 mins  
17 Aug 18 29 mins 1 min 2 times Done! 60 mins  
18 Aug 25 31 mins 1 min 2 times Done! 64 mins  
Aug 30 We'll meet at the Eastman Employee Center to "traverse" the 10K course. Meet @ 7:30am  
19 Sep 1 Labor Day - no group run  
Sep 6 Eastman 10K Run!!!  


Monday night sessions will follow the schedule listed above. In addition, runners should do separate workouts on their own 2-3 times each week. Those workouts should include plenty of variety... ie. do repeats of shorter distances but at a faster pace (speedwork). Or go longer but with more rests built in (endurance, calorie burning).