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Training Program for Week #13 - Beginning Sun. May 8, 2016
 

[fname], only 3 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.
 


Remember too 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.

Also [fname] as we increase our distances running, don't forget to get plenty of sleep so you can recover properly. If you have trouble sleeping you might have a sleep disorder. If you think you might, join Riverview Health and Dr. Michael Levine, medical director of Riverview Health Sleep Disorders Services, for a seminar where you can learn how sleep disorders such as sleep apnea can have a serious impact on your health including heart disease, stroke, depression, diabetes and other chronic diseases. At the seminar Dr. Levine will also discuss the latest in diagnosis and treatment of sleep issues. For more info go to Sleep Disorders Seminar on Thurs. May 19, 6-7 pm at Riverview Health. Although a light dinner will be served and 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 recovery run
Tuesday Cross Train 60 minutes Swim / Bike
Wednesday Run Intervals 8 miles (total) 2 miles warm-up, 3x100 strides (100 jog), 8x400 (400 easy jog between each), 2 miles warm-down
Thursday Easy Run 6 miles Easy Recovery run
Friday REST REST REST
Saturday Long Run 14 miles Total 4 miles easy, 6 miles steady, 4 miles easy
Total Weekly Mileage   Run ~ 38 - 40 miles Weights 2x
Cross Train 1x
 
Additional Comments Last hard week before starting taper

 

 

MINI  INTERMEDIATE

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Easy Run 6 miles Easy run
Monday Easy Run 4 miles Easy recovery run
Tuesday Cross Train 45-60 minutes Swim / Bike
Wednesday Fartlek Run 6 miles 2 miles warm-up, 2 miles Fartlek (mix it up), 2 miles warm-down
Thursday Easy Run 4 miles Easy Recovery run
Friday REST REST REST
Saturday Long Run 8 miles Easy run
Total Weekly Mileage   Run ~ 28 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 Fartlek Run / Walk 4 miles 1 mile warm-up, 2 miles Fartlek (30/30), 1 mile warm-down
Wednesday REST REST REST
Thursday Easy Run / Walk 4 miles Easy today
Friday Cross Train 45 minutes Swim / Bike
Saturday Long Run / Walk 11-12 miles 4 miles easy, 4 miles steady, 3 4 miles easy
Total Weekly Mileage   Run ~ 24 miles, Cross Train 1x  
Additional Comments Hardest week and longest mileage.

 

 

5K WALKER / BEGINNER

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Long Run / Walk 5 miles 2 miles easy, 2 miles steady, 1 mile easy
Monday Easy Run / Walk 2 miles Easy day
Tuesday Cross Train 20-30 minutes Swim / Bike
Wednesday REST REST REST
Thursday Fartlek Run / Walk 3 miles 1 mile easy, 1 mile Fartlek (30 sec steady, 30 sec easy), 1 mile warm-down
Friday Rest Rest Rest
Saturday Easy Run / Walk 3 miles Easy recovery day
Total Weekly Mileage   Run / Walk ~ 14 miles, Cross Train 1x  
Additional Comments Work the Fartlek run

 

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