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Training Program for Week #11 - Beginning Sun. April 24, 2016
 

[fname], only 5 weeks left until the run and your training is going to pay off on May 28th!

The spring weather has been great & looks to continue up to the run so print out your training program, get outside & get ready for a personal best!

If you missed it 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.
 


Also remember that after the run on Saturday, our friends at Deer Creek Brewery are going to help you get rehydrated with a complimentary adult beverage (21 years & older participants) but you don't need to wait until then to check them out! They're located on the southwest corner of SR 37 & SR 32/Conner St on Cumberland Rd, just across from Burger King.

Plus if you or anyone you know needs neurological rehabilitation, then join Riverview Health for a seminar covering inpatient and outpatient therapy care. They’ll cover diagnoses including brain injuries, Parkinson’s disease, multiple sclerosis and stroke. Hear how Riverview staff can help you or a loved one return to an optimal level of function through physical, occupational and speech rehabilitation. For more info go to Neurological Rehabilitation Seminar on Wed. May 4, 6-8 pm at Riverview Health. 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 10 miles Easy and comfortable pace
Monday Easy Run 6-8 miles Easy run
Tuesday Cross Train 60 minutes Swim / Bike
Wednesday Run Intervals 8 miles (total) 2 miles warm-up, 3 x100 strides (100 jog bet.), 6 x ˝ mile repeats (jog easy 2 minutes. bet.), 2 miles warm-down
Thursday Easy Run 6 miles Easy Recovery run
Friday REST REST REST
Saturday Long Run 13 miles Total 4 miles easy, 6 miles steady, 3 miles easy
Total Weekly Mileage   Run ~ 40-45 miles Weights 2x
Cross Train 1x
 
Additional Comments The 15k time trial will give you a good indication at how your Mini is shaping up. Next week is recovery.

 

 

MINI  INTERMEDIATE

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Long Run 9-10 miles Easy and comfortable
Monday REST REST REST
Tuesday Cross Train 45-60 minutes Swim / Bike
Wednesday Run Intervals 6-7 miles 2 miles warm-up, 3 x100 strides (100 jog between), 4 x ˝ mile repeats (3 minutes jog between each), 2 miles warm-down
Thursday Easy Run 4 miles Easy Recovery run
Friday REST REST REST
Saturday Build Pace Run 12 miles 3 miles warm up, 6 miles build (build slowly), 3 miles warm down
Total Weekly Mileage   Run ~ 37 miles Weights 2x
Cross Train 1x
 
Additional Comments Tough week … next week easy recovery.

 


MINI  BEGINNER
 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday REST REST REST
Monday Easy Run / Walk 4 miles Easy day
Tuesday Fartlek Run / Walk 4 miles 1 – 2 miles warm-up, 1 mile Fartlek (30 sec hard, 30 sec easy), 1 mile warm-down
Wednesday REST REST REST
Thursday Easy Run / Walk 4 miles Easy recovery day
Friday Cross Train 45 minutes Swim / Bike
Saturday Long Run / Walk 10 miles 3 miles easy, 4 miles steady, 3 miles easy
Total Weekly Mileage   Run ~ 22 miles, Cross Train 1x  
Additional Comments Next week, easy recovery week.

 

 

5K WALKER / BEGINNER

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Long Run / Walk 5 miles 1 mile easy, 3 miles steady, 1 mile easy
Monday Easy Run / Walk 4 miles Easy day
Tuesday Cross Train 20-30 minutes Swim / Bike
Wednesday REST REST REST
Thursday Fartlek Run / Walk 4 miles 1 mile warm-up, 2 miles Fartlek (20 sec steady, 40 sec easy), 1 mile warm-down
Friday Rest Rest Rest
Saturday Easy Run / Walk 3 miles Easy recovery day
Total Weekly Mileage   Run / Walk ~ 15 miles, Cross Train 1x  
Additional Comments Next week will be an easier 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