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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.

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
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.  
 
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.  
  
  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).