| Training Home / Jogging Plan / Track Workouts / Training Tips / FAQs / Contact Us |
|
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 27 | 3 mins | 3 mins | 5 times | Done! | 30 mins | |
| 2 | May 4 | 3 mins | 3 mins | 5 times | Done! | 30 mins | Running is Simple / Track Workouts |
| 3 | May 11 | 4 mins | 2 mins | 5 times | Done! | 30 mins | Running Shoes / Running Form |
| 4 | May 18 | 6 mins | 2 mins | 4 times | Done! | 32 mins | Excuses / Pace |
| 5 | May 25 | 8 mins | 3 mins | 3 times | Done! | 33 mins | Injuries / S.E.T. |
| 6 | Jun 1 | "Easy week": A built-in week to recharge our soles. We'll pick a prior workout to repeat. | Heat / Breathing |
||||
| 7 | Jun 8 | 10 mins | 3 mins | 3 times | Done! | 39 mins | Safety / Peak Strategies |
| 8 | Jun 15 | 12 mins | 2 mins | 3 times | Done! | 42 mins | Pressure / Race Plan |
| 9 | Jun 22 | 15 mins | 2 mins | 2 times | run 10 mins | 44 mins | Volunteering / Race Shoes |
| 10 | Jun 29 | "Easy week": A built-in week to recharge our soles. We'll pick a prior workout to repeat. | |
||||
| 11 | Jul 6* | 18 mins | 2 mins | 2 times | run 5 mins | 45 mins | |
| * Note: The July 6th workout will be on the Crazy8 course @ 7pm | |
||||||
| Jul 11 | Crazy8s 8K Run!!! | ||||||
| 12 | Jul 13 | Break! | |||||
| 13 | Jul 20 | 18 mins | 2 mins | 2 times | run 12 mins | 52 mins | Stick With It / Consistency |
| 14 | Jul 27 | 22 mins | 2 mins | 2 times | run 8 mins | 56 mins | 10K Focus / Attitude |
| 15 | Aug 3 | 26 mins | 2 mins | 2 times | Done! | 56 mins | Variety / Negative Splits |
| 16 | Aug 10 | 28 mins | 2 mins | 2 times | Done! | 60 mins | |
| 17 | Aug 17 | 30 mins | 2 mins | 2 times | Done! | 64 mins | |
| 18 | Aug 24 | 32 mins | 2 mins | 2 times | Done! | 68 mins | |
| 19 | Aug 31 | 36 mins | 2 mins | run 30 mins | 68 mins | ||
| Sep 5 | We'll meet at the Eastman Employee Center to "traverse" the 10K course. Meet @ 7:30am | ||||||
| 20 | Sep 7 | Labor Day - no group run | |||||
| Sep 12 | 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...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).