Train to Run APPLETREE – Week 6

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It’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:

• Remember to warmup and cooldown for about 5-10 minutes of walking

• Stretch your calves, quadriceps, hips/glutes and hamstrings after each workout. Be sure to foam roll and schedule for a massage.

• 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 progra

• 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.