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Training Program for Week #6 - Beginning Sun. Mar. 20, 2016
 

[fname], this week you'll notice the training programs are a little less intensive than last week.

Why?  Because this is a 'recovery' week where we back off a little & let your body recover from the increasingly longer distances you've been running.

This helps prevent possible injury and your body should use the rest to get a little stronger & hopefully faster next week.
 


Recovery also happens faster if you have the right nutrition. Click here for an article on Meatless Muscle Recovery by Heather Fink, MS, RD, CSSD at Nutrition and Wellness Solutions in Carmel, that talks about different plant protein sources you can use if you want to switch it up from beef, poultry, fish, eggs & dairy sources of protein.

If you've been keeping up with the training programs below and your feet are sore, 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.

 

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 6 miles Easy & Comfortable
Monday Easy Run 4-6 miles Easy run
Tuesday Cross Train 60 minutes Swim / Bike
Wednesday Tempo Run 4 miles 1 mile warm-up, 2 miles Fartlek (20/40), 1 mile warm-down
Thursday Easy Run 5 miles Easy Recovery run
Friday REST REST REST
Saturday Long Run 8 miles Easy & Comfortable today
Total Weekly Mileage   Run ~ 27 - 29 miles Weights 2x
Cross Train 1x
 
Additional Comments  Easy Recovery Week.

 

 

MINI  INTERMEDIATE

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Easy Run 4-5 miles Easy Run
Monday Easy Run 4 miles Easy Run
Tuesday Cross Train 45 minutes Swim / Bike
Wednesday Fartlek Run 4 miles 1 mile warm-up, 2 miles Fartlek (30/30), 1 mile warm-down
Thursday Easy Run 4 miles Easy Recovery run
Friday REST REST REST
Saturday Long Run 6 miles (total) Easy recovery run today… just run comfortable
Total Weekly Mileage   Run ~ 24 miles Weights 2x
Cross Train 1x
 
Additional Comments Easy recovery week

 


MINI  BEGINNER
 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday REST REST REST
Monday Easy Run / Walk 4 miles Easy day
Tuesday Moderate Run / Walk 4 miles 2 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 4 miles Long / Easy day
Total Weekly Mileage   Run / Walk ~ 16 miles, Cross Train 1x  
Additional Comments Easy recovery week…enjoy!

 

 

5K WALKER / BEGINNER

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Long Run / Walk 2 miles Easy recovery day
Monday Easy Run / Walk 2 miles Easy Recovery
Tuesday Cross Train 20 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 Easy recovery week…enjoy!

 

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