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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 the Reedy Creek Terrace Shopping Center (1880 N. Eastman Road) in Kingsport. All runs will be on the Kingsport Greenbelt. 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 26 | 3 mins | 3 mins | 5 times | Done! | 30 mins | |
| 2 | May 3 | 3 mins | 3 mins | 5 times | Done! | 30 mins | Running is Simple / Track Workouts |
| 3 | May 10 | 4 mins | 2 mins | 5 times | Done! | 30 mins | Running Shoes / Running Form |
| 4 | May 17 | 6 mins | 2 mins | 4 times | Done! | 32 mins | Injuries / S.E.T. |
| 5 | May 24 | 8 mins | 3 mins | 3 times | Done! | 33 mins | Excuses / Pace |
| 6 | May 30 | MEMORIAL DAY - We WILL run! And this is an "easy week;" a built-in week to recharge our "soles"... We'll pick a prior workout to repeat. | Heat / Breathing |
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| 7 | Jun 7 | 10 mins | 3 mins | 3 times | Done! | 39 mins | |
| 8 | Jun 14 | 12 mins | 2 mins | 3 times | Done! | 42 mins | Safety / Peak Strategies |
| 9 | Jun 21 | 15 mins | 2 mins | 2 times | run 10 mins | 44 mins | Pressure / Race Plan |
| 10 | Jun 28 | Another "easy week" ...our workout will be a fun surprise! | |
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| 11 | Jul 5 | 18 mins | 2 mins | 2 times | run 8 mins | 48 mins | Volunteering / Race Shoes |
| 12 | Jul 12* | 20 mins | 2 mins | 2 times | run 10 mins | 54 mins | |
| * NOTE: Practice Run on the Crazy8 course @ 7pm | |
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| Jul 17 | Crazy 8s 8K Run!! | ||||||
| 13 | Jul 19 | Break! Enjoy Fun Fest and celebrate your accomplishment! | |||||
| 14 | Jul 26 | 22 mins | 2 mins | 2 times | run 8 mins | 56 mins | Stick With It / Consistency |
| 15 | Aug 2 | 26 mins | 2 mins | 2 times | Done! | 56 mins | 10K Focus / Attitude |
| 16 | Aug 9 | 28 mins | 2 mins | 2 times | Done! | 60 mins | Variety / Negative Splits |
| 17 | Aug 16 | 30 mins | 2 mins | 2 times | Done! | 64 mins | |
| 18 | Aug 23 | 32 mins | 2 mins | 2 times | Done! | 68 mins | |
| 19 | Aug 30 | 36 mins | 2 mins | run 30 mins | 68 mins | ||
| 20 | Sep 4 | Practice Run - 7:30 am. - we'll meet at the Eastman Employee Center to "traverse" the 10K course. | |||||
| Sep 6 | LABOR DAY - no group run | ||||||
| Sep 11 | 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).