Sherri McMillan

Train to Run APPLETREE – Week 5

Beautiful Evening on Columbia WayWe have 2 weeks left to get you to the finish line. Remember that half the battle is your mindset. So get your mind straight and believe that you can get to the finish line and I’ll see you at the finish line to place your medal around your neck!

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.

Here’s a list of everything you will enjoy:

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

Here is Week 5 for each of the 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 5

MONDAY
SEPT 3rd

TUESDAY
SEPT 4th

WEDNESDAY
SEPT 5th

THURSDAY
SEPT 6th

FRIDAY
SEPT 7th

SATURDAY
SEPT 8th

SUNDAY SEPT 9th

Warm-up

1 Min Run
1 Min Walk
X15

Cool Down & Stretch

Strength Training
Including Core
Warm-up

1 Min Run
2 Min Walk
X15

Cool Down & Stretch

Strength Training
Including Core
Active Rest Warm-up

2 Min Run
1 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 5

MONDAY
SEPT 3rd

TUESDAY
SEPT 4th

WEDNESDAY
SEPT 5th

THURSDAY
SEPT 6th

FRIDAY
SEPT 7th

SATURDAY
SEPT 8th

SUNDAY
SEPT 9th

Warm-up

Track
1 Mile Hard
2 Minutes Easy
x3

Cool Down & Stretcrh

Strength Training Including Core Warm-up

3 Mile Moderate Run
with Some Hills.
Finishing with
10x 100 Meter Strides.

Cool Down & Stretch

Strength Training – Including Core Warm-up

2 Min Hard
1 Min Easy
x7
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 5

MONDAY
SEPT 3rd

TUESDAY
SEPT 4th

WEDNESDAY
SEPT 5th

THURSDAY
SEPT 6th

FRIDAY
SEPT 7th

SATURDAY
SEPT 8th

SUNDAY
SEPT 9th

Warm-up

Track
1 Mile Hard
2 Min 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

2 Min Hard
1 Min Easy
x10
Finishing with
10x – 100 Meter Strides

Cool Down & Stretch

Warm-up

Easy 11 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. 

 

 

Sherri McMillan

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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