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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.
There are no formal group runs as there have been in previous years. A good place to run is on the Kingsport Greenbelt on Mondays 5:30pm at the Reedy Creek Terrace Shopping Center (1880 N. Eastman Road) in Kingsport. . 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 25 | 3 mins | 3 mins | 5 times | Done! | 30 mins | |
| 2 | May 2 | 3 mins | 3 mins | 5 times | Done! | 30 mins | Running is Simple / Track Workouts |
| 3 | May 9 | 4 mins | 2 mins | 5 times | Done! | 30 mins | Running Shoes / Running Form |
| 4 | May 16 | 6 mins | 2 mins | 4 times | Done! | 32 mins | Injuries / S.E.T. |
| 5 | May 23 | 8 mins | 3 mins | 3 times | Done! | 33 mins | Excuses / Pace |
| 6 | May 29 | MEMORIAL DAY - This is an "easy week;" a built-in week to recharge your "sole(s)"... Pick a prior workout to repeat. | Heat / Breathing |
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| 7 | Jun 6 | 10 mins | 3 mins | 3 times | Done! | 39 mins | |
| 8 | Jun 13 | 12 mins | 2 mins | 3 times | Done! | 42 mins | Safety / Peak Strategies |
| 9 | Jun 20 | 15 mins | 2 mins | 2 times | run 10 mins | 44 mins | Pressure / Race Plan |
| 10 | Jun 27 | The Red, White and Boom 4 Miler is today! (Check the SFTC Event Calendar for more details). Why not enter it and see how you do? Do a mixture of running and walking or whatever you feel comfortable doing. | |
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| 11 | Jul 4 | 18 mins | 2 mins | 2 times | run 8 mins | 48 mins | Volunteering / Race Shoes |
| 12 | Jul 11* | 20 mins | 2 mins | 2 times | run 10 mins | 54 mins | |
| * NOTE: Practice Run on the Crazy 8 course @ 7pm. Check the SFTC Event Calendar for more details. | |
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| Jul 16 | Crazy 8s 8K Run!! | ||||||
| 13 | Jul 18 | Break! Enjoy Fun Fest and celebrate your accomplishment! | |||||
| 14 | Jul 25 | 22 mins | 2 mins | 2 times | run 8 mins | 56 mins | Stick With It / Consistency |
| 15 | Aug 1 | 26 mins | 2 mins | 2 times | Done! | 56 mins | 10K Focus / Attitude |
| 16 | Aug 8 | 28 mins | 2 mins | 2 times | Done! | 60 mins | Variety / Negative Splits |
| 17 | Aug 15 | 30 mins | 2 mins | 2 times | Done! | 64 mins | |
| 18 | Aug 22 | 32 mins | 2 mins | 2 times | Done! | 68 mins | |
| 19 | Aug 29 | 36 mins | 2 mins | run 30 mins | 68 mins | ||
| 20 | Sep 3 | Practice Run - 7:30 am. - start at the Eastman Employee Center to "traverse" the 10K course. | |||||
| Sep 5 | LABOR DAY - no group run | ||||||
| Sep 10 | Eastman 10K Run! | ||||||
Monday night sessions should 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...that is, do repeats of shorter distances but at a faster pace (speedwork). Or go longer but with more rests built in (endurance, calorie burning).