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Training Program for Week #10 - Beginning Sun. April 17, 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 held a live webinar to cover all these areas!

Click here to watch the REPLAY of the Top 5 Tips on Race Day Nutrition, Hydration & Recovery by with Heather Fink, MS, RD, CSSD of Nutrition Wellness and Solutions.
 


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.

If you or anyone you know has a concern about diabetes, we invite you to join our educators for an evening of diabetes facts and healthy tips. We’ll discuss myths and truths regarding diabetes and conclude the program with a question and answer session. For more info go to FREE Diabetes Seminar on Tues. April 26, 6-7 pm at Riverview Health.  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 8 miles Easy run
Monday Easy Run 6-8 miles Easy run
Tuesday Cross Train 60 minutes Swim / Bike
Wednesday Stride Outs 8 miles (total) 2 miles warm-up, 3 x100 strides (100 jog bet. ea.), 3 x 1 mile repeats (jog 3 minutes easy between each), 2 miles warm-down
Thursday Easy Run 6 miles Easy Recovery run
Friday REST REST REST
Saturday Run Time Trial 12 miles Total 2 miles warm-up, 15k (9 miles) time trial (race effort), 1 mile warm-down
Total Weekly Mileage   Run ~ 38-40 miles Weights 2x
Cross Train 1x
 
Additional Comments Run intervals at good effort (recover with 3 minutes easy jog between each).

 

 

MINI  INTERMEDIATE

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Easy long Run 6 miles Easy recovery run
Monday Easy Run 4 miles Easy run
Tuesday Cross Train 45-60 minutes Swim / Bike
Wednesday Run Intervals 6-7 miles 2 miles warm-up, 3 x100 strides, 2 x 1 mile (hard) (jog 3 minutes easy bet), 2 mile warm-down
Thursday Easy Run 4 miles Easy Recovery run
Friday REST REST REST
Saturday Long Run 9 miles 2 mile warm-up, 5 miles tempo, 2 mile warm-down
Total Weekly Mileage   Run ~ 29 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 Easy Run / Walk 4 miles Start out at a comfortable pace and slowly increase your pace each mile (thus build). 1 mile warm up, 2 mile build, 1 mile warm down.
Wednesday REST REST REST
Thursday Easy Run / Walk 4 miles Easy with group
Friday Cross Train 45 minutes Swim / Bike
Saturday Long Run / Walk 9 miles 3 miles easy, 3 miles steady, 3 miles easy
Total Weekly Mileage   Run / Walk ~ 21 miles, Cross Train 1x  
Additional Comments Easy recovery enjoy!

 

 

5K WALKER / BEGINNER

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Long Run / Walk 4 miles 1 mile easy, 2 miles steady, 1 mile easy
Monday Easy Run / Walk 3 miles Easy
Tuesday Cross Train 20-30 mins.  
Wednesday REST REST REST
Thursday Fartlek Run / Walk 3 mile 1 mile warm-up, 1 mile Fartlek (20 sec steady, 20 seconds moderate), 1 mile warm-down
Friday REST REST REST
Saturday Easy Run / Walk 3 miles Easy Recovery day
Total Weekly Mileage   Run / Walk ~ 13 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