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Training Program for Week #8 - Beginning Sun. April 3, 2016
 

[fname], weeks ago we surveyed people & found they wanted more race prep information.

The top topics were race day nutrition, hydration & recovery so we're having a live webinar to cover all these areas!

Click here to register for the Top 5 Tips on Race Day Nutrition, Hydration & Recovery on Wed. April 6th @ 7:00 pm ET with Heather Fink, MS, RD, CSSD.
 


Heather, in addition to being a dietician, is also an accomplished triathlete, duathlete and marathon runner who has qualified for and competed in the Hawaii Ironman and Boston Marathon. So her expertise on nutrition, hydration & recovery comes not only from her professional training but personal experience as a runner herself.

On our training programs below you'll see we've picked back up on distances after a lighter recovery week.  As you increase your distances, if your joints 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 Joint Replacement Seminar on Thrs. April 21, 6-7 pm at Riverview Health, where orthopedic surgeon Jeffrey Ginther, MD, will talk about the latest techniques and procedures for hip and knee replacement. 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 Long Run 10 miles Easy comfortable pace
Monday Easy Run 4-6 miles Easy recovery run
Tuesday Cross Train 60 minutes Swim / Bike
Wednesday Fartlek Run 6-7 miles After 2 miles warm-up, run the next Fartlek (mix it up), then 1 mile warm-down
Thursday Easy Run 5 miles Easy Recovery run
Friday REST REST REST
Saturday Tempo Run 11 miles 2 miles warm-up, 6 miles tempo, 3 miles warm-down
Total Weekly Mileage   Run ~ 35 - 37 miles Weights 2x
Cross Train 1x
 
Additional Comments  Tough week…next week will be an easier recovery.

 

 

MINI  INTERMEDIATE

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Long Run 8 miles Easy & Comfortable
Monday REST REST REST
Tuesday Cross Train 45 minutes Swim / Bike
Wednesday Tempo Run 5 miles After 1 mile warm-up, ease into tempo pace for 3 miles, then jog 1 mile warm-down
Thursday Easy Run 4 miles Easy Recovery run
Friday REST REST REST
Saturday Tempo Run 9 miles 2 mile warm-up, 5 miles tempo, 2 miles warm-down
Total Weekly Mileage   Run ~ 30 miles Weights 2x
Cross Train 1x
 
Additional Comments Next week recovery week.

 


MINI  BEGINNER
 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday REST REST REST
Monday Easy Run / Walk 4 miles Easy day
Tuesday Run / Walk 4 miles 1 mile 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 30-45 minutes Swim / Bike
Saturday Long Run / Walk 8 miles Long & Comfortable
Total Weekly Mileage   Run / Walk ~ 20 miles, Cross Train 1x  
Additional Comments Next week recovery week.

 

 

5K WALKER / BEGINNER

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Long Run / Walk 3-4 miles 2 mile easy, 1 mile steady, 1 mile easy
Monday Easy Run / Walk 2 miles Easy
Tuesday Cross Train 20-30 mins. Swim / bike
Wednesday REST REST REST
Thursday Stgeady Run / Walk 3 mile 1 mile warm-up, 1 mile steady, 1 mile warm-down
Friday REST REST REST
Saturday Easy Run / Walk 2 miles Easy Recovery day
Total Weekly Mileage   Run / Walk ~ 10 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