Sherri McMillan

Train to Run APPLETREE – Week 4

4th of July 2011Are you feeling stronger? The program probably doesn’t feel easier because as you’re getting more fit, I’m making the program harder as you progress. We are three weeks in and ready to advance the program to get you to the finish line of the APPLETREE Sunset 5K or Half Marathon. Remember to listen to your body and progress more slowly if needed!

Remember to get signed up as soon as possible so then you’re committed! The Inaugural APPLETREE Marathon, Half Marathon and Sunset 5K on Saturday and Sunday September 15th & 16th is going to be epic. The start/finish line will be on Officer’s Row in front of the historical Grant House with a “Run through History” theme and runners and walkers will travel through the Fort, past the Pearson Museum and Airport, past the oldest Apple Tree on the Pacific Coast, along the water front and through downtown past the Columbian newspaper which is one of the oldest locally, family-owned newspapers in the country operating since 1890. Since Kids 17 and under can register for the 5K for FREE and with a distance for everyone in the family, we want to provide training guidelines and a program to make sure everyone is ready for race day! People from all over the country will be using the APPLETREE Marathon to quality for the Boston Marathon and we want to come together as a community and be part of this historical event and highlight how amazing Vancouver is! Not everyone can do a Marathon, but we can all do a 5K!

Register for any of the APPLETREE events using code “COLUMBIAN” to get 10% off. 

Here is Week 4 for each of the 4 different progressive training programs – two programs for the 5K and one for the Half Marathon.

Learn to Run the APPLETREE SUNSET 5K program

*You are not currently running and want to get to the finish line comfortably and safely*

WEEK 4

MONDAY AUG 27TH

TUESDAY AUG 28th

WEDNESDAY AUG 29th

THURSDAY AUG 30th

FRIDAY AUG 31st

SATURDAY Sept 1st

SUNDAY sept 2nd

Warm-up

1 Min Run
1 Min Walk
X10

Cool Down & Stretch

Strength Training
Including Core
Warm-up

1 Min Run
2 Min Walk
X10

Cool Down & Stretch

Strength Training
Including Core
Active Rest Warm-up

1 Min Run
2 Min Walk
X10

Cool Down & Stretch

Active Rest


Race the APPLETREE SUNSET 5K program

*You currently are able to run 5K comfortably and want to increase your overall time and performance*

WEEK 4

MONDAY AUG 27TH

TUESDAY AUG 28th

WEDNESDAY AUG 29th

THURSDAY AUG 30th

FRIDAY AUG 31st

SATURDAY
Sept 1

SUNDAY
Sept 2

Warm-up

Track
(800m Hard,
800m Easy)
x1

(400m Hard,
400m Easy)
x2

(200m Hard,
200m Easy)
x4

Cool Down & Stretch

Strength Training Including Core Warm-up

4 mile Moderate Run
with Some Hills.
Finishing with
10x 100 Meter Strides.

Cool Down & Stretch

Strength Training – Including Core Warm-up

2 mile Tempo/Race
Pace Run
Finishing with
10x-100 meter strides

Cool Down & Stretch

Warm-up

Easy 4 Mile Run

Cool Down & Stretch

Active Rest


Train for the APPLETREE Half Marathon

*You currently are able to run 6 miles comfortably and want to increase your mileage safely and comfortably to finish a Half Marathon*

WEEK 4

MONDAY AUG 27TH

TUESDAY AUG 28th

WEDNESDAY AUG 29th

THURSDAY AUG 30th

FRIDAY AUG 31st

SATURDAY Sept 1st

SUNDAY
Sept 2nd

Warm-up

Track
800m Hard
800m Easy
X4
Finishing with
10x – 100 Meter Strides

Cool Down & Stretch

Strength Training
Including Core
Warm-up

4 mile Moderate Run
with Some Hills

Cool Down & Stretch

Strength Training
Including Core
Warm-up

25 min Tempo/
Race Pace Run
Finishing with
10x – 100 Meter Strides

Cool Down & Stretch

Warm-up

Easy 9 Mile Run

Cool Down & Stretch

Active Rest

 

Training Guidelines:

Register for any of the APPLETREE events using code “COLUMBIAN” to get 10% off.

Yours in health & fitness,
Sherri McMillan

Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started. Contact 360.574.7292 for more details.

smcmillan

Sherri McMillan, holds a Master’s Degree in Exercise Physiology and has been inspiring the world to adopt a fitness lifestyle for over 20 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year – Runner up. As a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including “Go For Fit – the Winning Way to Fat Loss” & “Fit over Forty” and the featured presenter in various fitness DVDs, she is a spokesperson for Nike, Twist Conditioning and PowerBar. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S.A. She is the owner of Northwest Personal Training a training studio in Vancouver, WA and can be found running, biking, or hiking with her daughter Brianna and her son Jackson.

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