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Training Program for Week #7 - Beginning Sun. Mar. 27, 2016
 

[fname], with the time change & spring here there will be even more daylight for evening runs.

These are great conditions to get out & follow your training program & keep you on pace for a 2016 personal best on May 28th!

Just make sure in addition to good nutrition & hydration that you also have personal safety in mind whether you're a man or woman, beginner or pro.
 


Some tips: Be aware of other traffic (autos, bikers, other runners), stick to the roads you know, keep your cell phone with you and don't leave the house without telling at least one other person where you're running. If you can run with others, great.  If not alter your route or reverse it from time to time, if not for safety reasons, to keep you from being bored.

On our training programs below you'll see we pick back up on distances after a lighter recovery week.  As you increase your distances, if your feet start to act up or have issues, be sure to 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 run
Monday Easy Run 4-6 miles Easy run
Tuesday Cross Train 60 minutes Swim / Bike
Wednesday Build Pace Run 6 miles Start out slowly and gradually pick up the pace each mile. This teaches you how to run negative splits. Donít start out too fast!
Thursday Easy Run 5 miles Easy Recovery run
Friday REST REST REST
Saturday Run Time Trial 10 miles 2 miles warm-up, 6 miles time trial or race (good effort), 2 miles warm-down
Total Weekly Mileage   Run ~ 31 - 33 miles Weights 2x
Cross Train 1x
 
Additional Comments  

 

 

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 Build Pace Run 5 miles Start out comfortably and slowly. Increase your pace each mile (build). 1 mile warm up, 3 mile build, 1 mile warm down.
Thursday Easy Run 4 miles Easy Recovery run
Friday REST REST REST
Saturday Long Run 7 miles (total) 2 mile warm-up, 3 miles time trial (race pace Ė good effort), 2 miles warm-down
Total Weekly Mileage   Run ~ 26 miles Weights 2x
Cross Train 1x
 
Additional Comments  

 


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 1 mile easy warm-up = 2 miles 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 2 miles easy, 3 miles steady, 2 miles easy
Total Weekly Mileage   Run / Walk ~ 19 miles, Cross Train 1x  
Additional Comments As you can see, gradually increasing mileage and easing some faster paced work into the schedule.

 

 

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 20-30 mins. Swim / bike
Wednesday REST REST REST
Thursday Run / Walk 2 mile 1 mile easy warm-up, steady, 1 mile warm-down
Friday REST REST REST
Saturday Easy Run / Walk 1 mile Easy Recovery day
Total Weekly Mileage   Run / Walk ~ 9 miles Cross Train 1x  
Additional Comments  

 

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