Intermediate 1 Runners
Head Coaches Gretchen Deatherage & Natasha Mayton
INTERMEDIATE 1 GREEN GROUP
Between 15- 17-minute walk/run pace. You may alter the days of the week you work out, just run 3 times in total (including Monday nights) and cross train 2 other times during the week.
Week 10 is "taper week"; train as posted below.
Week 1: Mon~Weds~Fri: Warm-up 4 min; intervals of run 4 min, walk 2 min (6 times); cool down 4 mins for a total of ~44 min
Week 2: Mon~Weds~Fri: Warm-up 4 min; intervals of run 4 min, walk 2 min (6 times); cool down 4 mins for a total of ~44 min
Week 3: Mon~Weds~Fri: Warm-up 4 min; intervals of run 5 min, walk 3 min (4 times); cool down 4 mins for a total of ~40 min
Week 4: Mon~Weds~Fri: Warm-up 4 min; intervals of run 5 min, walk 2 min (4 times); cool down 4 mins for a total of ~36 min
Week 5: Mon~Weds~Fri: Warm-up 4 min; intervals of run 6 min, walk 3 min (4 times); cool down 4 mins for a total of ~44 min
Week 6: Mon~Weds~Fri: Warm-up 4 min; intervals of run 6 min, walk 2 min (4 times); cool down 4 mins for a total of ~40 min
Week 7: Mon~Weds~Fri: Warm-up 3 min; intervals of run 7 min, walk 3 min (4 times); cool down 3 mins for a total of ~46 min
Week 8: Mon~Weds~Fri: Warm-up 3 min; intervals of run 7 min, walk 3 min (4 times); cool down 3 mins for a total of ~46 min
Week 9: Mon~Wed~Fri: Warm-up 3 min; intervals of run 8 min, walk 2 min (4 times); cool down 3 mins for a total of ~46 min
Week 10: Mon & Wed (Labor Day - No Group Training) Warm-up 3 min; intervals of run 8 min, walk 2 min (4 times); cool down 3 mins for a total of ~46 min, rest Thursday & Friday
Saturday Graduation 5K race (3.1 miles)
MEETING LOCATION
Training begins promptly at 6:30pm every Monday (except Labor Day). Please arrive early for announcements, guest speakers, etc.
Intermediate 1 Blue AND Green will meet behind the SHELBY FARMS PARK CONSERVANCY (SFPC) Operations Center at the corner of Farm Road and Mullins Station (THE LITTLE BLUE HOUSE)
PARK in the parking lot on the west side of Farm Road (Shelby County Code Enforcement Building) and cross Farm Road to the grassy area behind the SFPC Operations Center.
INTERMEDIATE 1 BLUE GROUP
(Warm up 2 min & Cool Down 2 min after each run)
Between 12-14 min pace – keep the 8-minute run and 2-minute walk if necessary, adjust to your personal needs.
Week 1: Mon 2m ~ Tue 1.5m ~ Thu 1.5m ~ Sat 2.5m Total 8 miles
Week 2: Mon 2.5m ~ Tue 1.5m ~ Thu 1.5m ~ Sat 3m Total 8.5 miles
Week 3: Mon 2.5m ~ Tue 1.5m ~ Thu 1.5m ~ Sat 3.5m Total 9 miles
Week 4: Mon 3m ~ Tue 1.5m ~ Thu 1.5m ~ Sat 3.5m Total 9.5 miles
Week 5: Mon 3m ~ Tue 2m ~ Thu 1.5m ~ Sat 3.5m Total 10 miles
Week 6: Mon 3.5m ~ Tue 2m ~ Thu 1.5m ~ Sat 3.5m Total 10.5 miles
Week 7: Mon 3m ~ Tue 2m ~ Thu 2m ~ Sat 3.5m Total 10.5 miles
Week 8: Mon 2.5m ~ Tu 2m ~ Thu 2 m ~ Sat 4m Total 11 miles
Week 9: Mon 2.5m ~ Tu 2m ~ Thu 2 m ~ Sat 4m Total 11 miles
Week 10 (Labor Day – No Group Training): Mon 2 ~ Tue 1m ~ Wed 1m ~ Thu & Fri OFF
Sat RACE Total 7.1 miles
*On Mondays we will do an 8-minute run and a 2-minute walk (we may increase or decrease depending on the heat) On week 7 we will encourage the entire group to run the entire 3 miles – except for warm up and cool down.
MEETING LOCATION
Training begins promptly at 6:30pm every Monday (except Labor Day). Please arrive early for announcements, guest speakers, etc.
Intermediate 1 Blue AND Green will meet behind the SHELBY FARMS PARK CONSERVANCY (SFPC) Operations Center at the corner of Farm Road and Mullins Station (THE LITTLE BLUE HOUSE)
PARK in the parking lot on the west side of Farm Road (Shelby County Code Enforcement Building) and cross Farm Road to the grassy area behind the SFPC Operations Center.
