Train to Run APPLETREE – Week 3

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We are two weeks in and ready to progress towards the finish line of the APPLETREE Sunset 5K/10K or Half Marathon. Remember, for those new to running, if you need to progress more slowly, that’s okay. You know your body better than anyone so if you need to adjust the programming to fit how your body is feeling, be sure to listen to your body.

Step one to getting to the finish line for the Inaugural APPLETREE Marathon, Half Marathon and Sunset 5K/10K on Saturday and Sunday September 15^th & 16th is to sign up. It will focus your training and solidify your commitment! 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 3 for each of the 3 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 3	MONDAY AUG 20th	TUESDAY AUG 21st	WEDNESDAY AUG 22nd	THURSDAY AUG 23rd	FRIDAY AUG 24th	SATURDAY AUG 25TH	SUNDAY AUG 26TH
	Warm-up30 sec Walk 30 sec Run X30 Cool Down & Stretch	Strength Training Including Core	Warm-up30 sec Walk 30 sec Run X30 Cool Down & Stretch	Strength Training Including Core	Active Rest	Warm-up30 sec Walk 30 sec Run X30 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 3	MONDAY AUG 20TH	TUESDAY AUG 21st	WEDNESDAY AUG 22nd	THURSDAY AUG 23rd	FRIDAY AUG 24th	SATURDAY AUG 25th	SUNDAY AUG 26th
	Warm-upTrack 800m Easy 800m Hard X3 Cool Down & Stretch	Strength Training – Including Core	Warm-up4 mile Moderate Run with Some Hills Cool Down & Stretch	Strength Training – Including Core	Warm-up2 mile Tempo/Race Pace Run Finishing with 10x-100 meter strides Cool Down & Stretch	Warm-upEasy 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 3	MONDAY AUG 20TH	TUESDAY AUG 21st	WEDNESDAY AUG 22nd	THURSDAY AUG 23rd	FRIDAY AUG 24th	SATURDAY AUG 25th	SUNDAY AUG 26th
	Warm-upTrack 800m Easy 400m Easy X4 Cool Down & Stretch	Strength Training Including Core	Warm-up4 mile Moderate Run with Some Hills Cool Down & Stretch	Strength Training Including Core	Warm-up25 min Tempo/Race Pace Run Cool Down & Stretch	Warm-upEasy 8 Milie Run Cool Down & Stretch	Active Rest

 

Training Guidelines:

• Remember to warmup and cooldown 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, 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.

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.