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Training Program for Week #3 - Beginning Sun. Feb 28, 2016
 

[fname], did you notice it got up to 73 degrees in Noblesville last weekend? 

 

If you missed it, it looks like we have another stretch of warmer 50's & 60's type days coming up so no excuse not to get out there and train!

 

Okay here is your training program for the upcoming week.  Depending upon your level (Mini Advanced, Mini Intermediate, Mini Beginner or Walker/Beginner) scroll down and choose the right program for you.

 

Because the "Mini" level training programs are designed for the Mini distance, if you are planning on running the 10K, divide the distances in half (by 2) for your 10K training. And if you're running the 5K, divide the distances in half again for your 5K training.

 

Scott Cranfill - Noblesville Mini Marathon - Race Director

http://noblesvilleminimarathon.com < - Register for Event

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MINI  ADVANCED

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Easy Run 6 miles (total) Easy and Comfortable
Monday Easy Run 4 miles Recovery run
Tuesday Cross Train 60 minutes Swim / Bike
Wednesday Fartlek Run 6 miles (total) 2 miles warm-up, 2 miles Fartlek (mix it up today), 2 miles warm-down
Thursday Easy Run 4 miles Recovery run
Friday REST REST REST
Saturday Long Run 7 miles Still easy & comfortable, we'll start mixing it up next week!
Total Weekly Mileage   Run ~ 27 miles Weights 2x
Cross Train 1x
 
Additional Comments Mix up the Fartlek run from 50 – 400 yards and 10 – 60 seconds rest. Remember, this is not a comfortable run.

 

 

MINI  INTERMEDIATE

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Easy Run 3-4 miles Easy recovery run
Monday Easy Run 4 miles Easy run
Tuesday Cross Train 30-45 minutes Swim / Bike
Wednesday Moderate Run 4 miles 1 mile warm-up, 2 miles moderate, 1 mile warm-down
Thursday Easy Run 4 miles Easy Recovery run
Friday REST REST REST
Saturday Long Run 5 miles Easy and comfortable
Total Weekly Mileage   Run ~ 21 miles Weights 2x
Cross Train 1x
 
Additional Comments Remember to “mix up” for Fartlek run from 100 – 400 yards and vary the rest/jog periods from 10 – 60 seconds. This is not meant to be a comfortable run.

 


MINI  BEGINNER
 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday REST REST REST
Monday Easy Run 4 miles Easy run
Tuesday Moderate Run / Walk 3 miles Moderate pace today
Wednesday REST REST REST
Thursday Easy Run / Walk 4 miles Easy with group
Friday Cross Train 30 minutes Swim / Bike
Saturday Long Run / Walk 5 miles Easy and comfortable
Total Weekly Mileage   Run / Walk ~ 15 miles
Cross Train 1x
 
Additional Comments Slowly Increasing Mileage.

 

 

5K WALKER / BEGINNER

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Long Run / Walk 1 – 2 miles Easy and comfortable
Monday Easy Run / Walk 1 mile Easy
Tuesday Cross Train 20 mins.  
Wednesday REST REST REST
Thursday Easy Run / Walk 1 mile EZ with group
Friday REST REST REST
Saturday Easy Run / Walk 1 mile  
Total Weekly Mileage   Run / Walk ~ 4 – 5 miles Cross Train 1x  
Additional Comments Slowly Increasing Mileage.

 

 

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Our local Noblesville sponsors (you see their ads in this email and on our websites) help make this event possible with their sponsorship fees and donations to the Noblesville Mini Marathon.

When you read this email and articles on our Facebook Fan Page and our Blog all we ask is that you take an extra minute to scan the ads and see if there are one or more companies that could be of help to you in your daily life.

 




 

 
 
 
         
         
         
         
Noblesville Mini Marathon Saturday, May 28, 2016 13.1M - 10K - 5K - Kiddie 11715 Fox Rd, Ste 400-190 Indianapolis, IN 46236