Train to Run APPLETREE
Vancouver is hosting the Inaugural APPLETREE Marathon, Half Marathon and Sunset 5K/10K on Saturday and Sunday September 15th & 16th with a “Run through History” theme and the Columbian newspaper is the Media sponsor for this event. The start/finish line will be on Officer’s Row in front of the historical Grant House and 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!
Register for any of the APPLETREE events using code “COLUMBIAN” to get 10% off.
We have 6 weeks to get you ready and we’re going to provide 3 different progressive training programs – two for the 5K and one for the Half Marathon. If you’re doing the Marathon, you have probably already starting your training program and are well on your way to getting to 26.2 miles. Here’s Week One for each program:
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 1
Monday Aug 6th
Warm-up
45 Sec Walk & 15 Sec Run – do this for 30 min
Cool Down & Stretch
Tuesday Aug 7th
Strength Training – Including Core
Wednesday Aug 8th
Warm-up
45 Sec Walk & 15 Sec Run – do this for 30 min
Cool Down & Stretch
Thursday Aug 9th
Strength Training – Including Core
Friday Aug 10th
Active Rest
Saturday Aug 11th
Warm-up
45 Sec Walk & 15 Sec Run – do this for 30 min
Cool Down & Stretch
Sunday Aug 12th
Active Rest
Race the APPLETREE SUNSET 5K program.
*You currently are able to run a 5K comfortably and want to increase your overall time and performance*
Monday Aug 6th
Warm-up
Track – 200m easy, 200m hard x12
Cool Down & Stretch
Tuesday Aug 7th
Strength Training – Including Core
Wednesday Aug 8th
Warm-up
3 Mile Moderate Run with Some Hills
Cool Down & Stretch
Thursday Aug 9th
Strength Training – Including Core
Friday Aug 10th
Warm-up
2 Mile Tempo/Race Pace Run
Cool Down & Stretch
Saturday Aug 11th
Warm-up
Easy 4 to 5 Mile Run
Cool Down & Stretch
Sunday Aug 12th
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 1
Monday Aug 6th
Warm-up
Track – 400m easy, 400m hard x6
Cool Down & Stretch
Tuesday Aug 7th
Strength Training – Including Core
Wednesday Aug 8th
Warm-up
3 Mile Moderate Run with Some Hills
Cool Down & Stretch
Thursday Aug 9th
Strength Training – Including Core
Friday Aug 10th
Warm-up
20 Min Tempo/Race Pace Run
Cool Down & Stretch
Saturday Aug 11th
Warm-up
Easy 6 Mile Run
Cool Down & Stretch
Sunday Aug 12th
Active Rest
When the running gets tough, remind yourself of some of these benefits of running:
- One of the most effective methods for improving your cardiovascular system
- Reduce body fat
- Develop a toned, lean physique
- Boost your metabolism
- Increase bone density
- Decrease your risk of experiencing health disorders and disease.
- Improve self esteem and confidence
- Improve sleep
It’s also important to note, however, that you need to be careful of the “Terrible Toos” which are often the leading culprit and cause of most running injuries.Too much, too soon, too hard, too fast, too long. We want to avoid those nagging aches and pains in your knees, shins or feet common to many new runners so proper progression is critical if you expect to continue running on a long-term basis.
Here’s some tips to minimize issues as you start to progress:
- Remember to warm-up and cool down for about 5-10 minutes of walking
- Stretch your calves, quadriceps, hips/glutes and hamstrings after each workout
- Remember to strength train to condition your muscles to be strong enough to absorb the impact of running.
- Listen to your body – if you need to walk more than the program allocates, do that. For those doing the Half Marathon training program, for your long runs, feel free to use the Galloway Method which involves 10 minutes of running and 1 minute of walking to complete the distance. That 1 minute walk every 10 minutes can really help your body endure the distance and the impact.
- When we progress weekly, if your body is not tolerating the increase well, go back to the prior week’s program
- It’s ok to complete any of these programs as a walker with no running whatsoever…just vary your walking speed so when the program calls for running, just walk faster. That will minimize the impact associated with running and be more tolerable for those more deconditioned, carrying extra weight or with joint issues/pain.
If you are looking for a group to train with, try any of the following local running clubs:
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.
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.
Join us for the
COLUMBIA RIVER TRIATHLON & ENDURANCE SPORTS FESTIVAL!
Aug 17th – 19th @ Frenchmans Bar, Vancouver WA
YES, YOU CAN CROSS THE FINISH LINE!
This summer weekend Triathlon & Endurance Sports Festival at a beautiful venue along the Columbia River offers something for everyone from a Sunset 5K & 10K Run/Walk, Sprint & Olympic Distance Triathlon, Duathlon, & AquaBike, Girlfriends All Womens Sprint Triathlon/Duathlon/AquaBike & 5k, Kids Triathlon and so much more! It is one of the most scenic areas with views of the Columbia River, Mt. Hood, Mt. St. Helens and Vancouver Lake.
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 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. She is 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" and "Fit over Forty" and the featured presenter in various fitness DVDs. 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. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.