Click Here to REGISTER


Training Program for Week #5 - Beginning Sun. Mar. 13, 2016
 

[fname], your feet are where the "runner meets the road". Other running injuries can slow you down but when your feet are the problem, you're quickly off them.

Peyton Manning found this out last year battling plantar fasciitis. It sidelined him for weeks and put him in the position of backup quarterback once he recovered.
 

Of course Peyton's foot injuries didn't stop him from getting back his starting position and winning his 2nd world championship, and it should not stop you either.

If you have experienced foot problems or are having them now, check out Riverview Health (our Noblesville Mini Marathon title co-sponsor with Hare Chevrolet) and their FREE Foot Health Seminar on Wed. April 13th, 6-7 pm at Riverview Health, where Dr. Scott Schulman and Dr. Tracey Ikerd will discuss common foot ailments & advanced wound care technology. A light dinner will be served and although the program is free, registration is required.

A reminder that THIS WEEK our partners at Runners Forum are hosting several St. Patrick's Day events across central Indiana with demo shoes on hand you can try out, the latest gear & plenty of FREE beer & food at each location!  Click the links below and check out their March schedule on their website for more detail.

 

Click here for the Runners Forum Calendar or on the links below for St. Patrick's Events!

       

Hey if you didn't notice, we still have another week of EVENT LIKE 60 DEGREE WEATHER again, no excuse not to gear up and get out put in the mileage. Also if you haven't already, forward this to anyone not already registered & encourage them to!

 

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

LIKE US on Facebook at: https://www.facebook.com/Noblesville-Mini-Marathon-1398995710346652/
 

MINI  ADVANCED

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Easy Run 8 miles (total) Easy Pace
Monday Easy Run 4 miles Recovery run
Tuesday Cross Train 60 minutes Swim / Bike
Wednesday Tempo Run 6 miles After 2 miles warm-up, run 3 miles at tempo pace (30 – 45 second/mile slower than 10k race pace), 1 mile warm-down
Thursday Easy Run 5 miles Recovery run
Friday REST REST REST
Saturday Long Run 9 miles (total) 3 miles easy, 3 miles steady, 3 miles easy
Total Weekly Mileage   Run ~ 32 miles Weights 2x
Cross Train 1x
 
Additional Comments Next week…recovery week.

 

 

MINI  INTERMEDIATE

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Easy Run 4-5 miles Easy & Comfortable
Monday Easy Run 4 miles Easy recovery run
Tuesday Cross Train 45 minutes Swim / Bike
Wednesday Tempo Run 5 miles After 1 mile warm-up, run 3 miles at tempo* then 1 mile warm-down
Thursday Easy Run 4 miles Easy Recovery run
Friday REST REST REST
Saturday Long Run 7 miles (total) 2 miles easy, 3 miles steady, 2 miles easy
Total Weekly Mileage   Run ~ 26 miles Weights 2x
Cross Train 1x
 
Additional Comments * Tempo pace is 30 – 45 slower than 10k race pace. Next week is a recovery week.

 


MINI  BEGINNER
 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday REST REST REST
Monday Easy Run / Walk 3 miles Easy day
Tuesday Moderate Run / Walk 3 miles 1 mile easy warm-up = 1 mile steady, 1 mile warm-down
Wednesday REST REST REST
Thursday Easy Run / Walk 4 miles Easy with group
Friday Cross Train 30 minutes Swim / Bike
Saturday Long Run / Walk 7 miles 3 miles easy, 2 miles steady, 2 miles easy
Total Weekly Mileage   Run / Walk ~ 17 miles, Cross Train 1x  
Additional Comments Next week, easy recovery week.

 

 

5K WALKER / BEGINNER

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Long Run / Walk 2 miles 1 mile easy, .5 mile steady, .5 mile EZ
Monday Easy Run / Walk 2 miles Easy Recovery
Tuesday Cross Train 30 mins. Swim / bike
Wednesday REST REST REST
Thursday Easy Walk 2 mile 1 mile easy warm-up, .5 mile steady, .5 mile warm-down
Friday REST REST REST
Saturday Easy Run / Walk 1 mile Easy Recovery day
Total Weekly Mileage   Run / Walk ~ 7 miles Cross Train 1x  
Additional Comments Stride Outs are not sprints. Just as they sound, Stride Outs stretch out the legs and prepare you for faster paced training later. Next week, easy recovery week.

 

Please help support our sponsors for this year's Noblesville Mini Marathon, thanks!

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