Sherri McMillan

Train to Run APPLETREE – Week 6

The Old Apple Tree.jpgIt’s Race Week! Time flies when you’re having fun! You will experience a lot of adrenaline and feed off the energy of others at the race but continue to listen to your body and know that you’ve done the work to get you to the finish line.

If you haven’t registered yet, hurry so you can get a Finisher’s Tshirt. Remember Kids 17 and under race the 5K for free and use code “COLUMBIAN” to get 10% off.

If you don’t feel quite ready yet, volunteer for the weekend and be inspired by all the people doing the race with various fitness levels, age, body shapes and sizes. It is so motivating! Email volunteer@whyracingevents.com if you want to help out!

Here is Week 6 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 6

MONDAY
SEPT 10th

TUESDAY
SEPT 11th

WEDNESDAY
SEPT 12th

THURSDAY
SEPT 13th

FRIDAY
SEPT 14th

Saturday
SEPT 15th

SUNDAY
SEPT 16th

Warm-up

2 Min Run
1 Min Walk
X10

Cool Down & Stretch

Strength Training
Including Core
Warm-up

3 Min Run
1 Min Walk
X10

Cool Down & Stretch

Active Rest Active Rest Warm-up

RACE START
Try for 5 Minute Run
1 Minute Walk

Active Rest or come volunteer for the Marathon

Race the APPLETREE SUNSET 5K program

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

WEEK 6

MONDAY
SEPT 10th

TUESDAY
SEPT 11th

WEDNESDAY
SEPT 12th

THURSDAY
SEPT 13th

FRIDAY
SEPT 14th

SATURDAY
SEPT 15th

SUNDAY
SEPT 16th

Warm-up

Track
1 Mile Hard
2 Minutes Easy
x3

Cool Down & Stretcrh

Strength Training Including Core Warm-up

Track 1 Mile Hard
2 Minutes Easy x2
Finish with
10x 100 Meter Strides

Cool Down & Stretch

Active Rest Active Rest Warm-up

RACE START 6pm

Go Hard – You’ve Got This!

Active Rest or come and volunteer for the Marathon!

 

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 6

MONDAY
SEPT 10th

TUESDAY
SEPT 11th

WEDNESDAY
SEPT 12th

THURSDAY
SEPT 13th

FRIDAY
SEPT 14th

SATURDAY
SEPT 15th

SUNDAY
SEPT 16th

Warm-up

3 Mile Tempo Run At Race Pace

Cool Down & Stretch

Strength Training
Including Core
Warm-up

Track 1 Mile Hard
2 Min Easy
x2
Finish with 10x – 100 Meter Strides

Cool Down & Stretch

Active Rest Warm-up

2 Mile Tempo Run at Race Pace

Cool Down & Stretch

Active Rest RACE DAY

Half Marathon Starts at 8am

Remember to Warm-up

 

 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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