Advanced Runners
Julie Cleary Dillon & Amber Fournier- Head Coaches
WORKOUT PLAN
(~1 mile warm up and ~1 mile cool down with each quality workout, total mileage each week=3-6 miles)
Week 1: Warm up; 3 mile baseline run (complete in <35 min); Cool down
Week 2: Warm up; Quality 1; Cool down
Week 3: Warm up; Quality 2; Cool down
Week 4: Warm up; Quality 3; Cool down
Week 5: Warm up; Quality 4; Cool down
Week 6: Warm up; Quality 5; Cool down
Week 7: Warm up; Quality 6; Cool down
Week 8: Warm up; Quality 7; Cool down
Week 9: Warm up; Quality 8; Cool down
Week 10: LABOR DAY - NO GROUP TRAINING - Train on your own - Warm up; Race Week Quality; Cool down
Race Saturday, September 12
***Please refer to running pace calculator (e.g., www.mcmillanrunning.com) for target paces during quality work. We will be hitting 5k to marathon goal paces during our training.
MEETING LOCATION
We are meeting at is the Woodland Discovery Playground inside Shelby Farms, and parking is available in the GRAVEL lot adjacent to the parking lot. Please do not park in the paved playground parking lot, so those spots can be utilized for families going to the playground.
