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Training Program for Week #14 - Beginning Sun. May 15, 2016
 

[fname], almost there, only 2 weeks left until May 28th!

Although we hit a cold spell the next 2 weeks will start to heat up 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] if you are having any shoulder pain we recommend you check out the Riverview Health seminar with Dr. Norman Mindrebo, a board certified orthopedic surgeon, as he shares information on common shoulder issues and treatments. Topics include shoulder injuries, such as rotator cuff tears, shoulder arthritis, frozen shoulder and shoulder replacements. For more info go to Shoulder Pain Seminar on Wed. June 1, 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 6-8 miles Easy run
Monday Easy Run 4 miles Easy run
Tuesday Cross Train 60 minutes Swim / Bike
Wednesday Run Intervals 6-7 miles (total) 2 miles warm-up, 3 x 100 strides (100 jog), 6 x 400 (400 jog between each), 2 miles warm-down
Thursday Easy Run 4 miles Easy Recovery run
Friday REST REST REST
Saturday Long Run 10 miles Total 2 miles easy, 6 miles at planned Mini pace, 2 miles easy
Total Weekly Mileage   Run ~ 28 miles
Weights 2x
Cross Train 1x
 
Additional Comments Beginning to taper for the race...
start to rest

 

 

MINI  INTERMEDIATE

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Easy Run 3 miles Easy recovery run
Monday Easy Run 4 miles Easy run
Tuesday Cross Train 45 minutes Swim / Bike
Wednesday Run Intervals 5 miles (total) 2 miles warm-up, 3 x 100 strides (100 jog), 4 x 400 (400 jog between each), 1 2 miles warm-down
Thursday Easy Run 4 miles Easy Recovery jog
Friday REST REST REST
Saturday Long Run 8 miles 2 miles easy, 4 miles steady, 2 miles easy
Total Weekly Mileage   Run ~ 23 miles Weights 2x
Cross Train 1x
 
Additional Comments Beginning our taper for the Mini. Decreasing the mileage and resting up for race day. No weights this week.

 


MINI  BEGINNER
 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday REST REST REST
Monday Easy Walk / Jog 3 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 3 miles Easy today
Friday Cross Train 30 minutes Swim / Bike
Saturday Long Run / Walk 8 miles 2 miles easy, 4 miles steady, 2 miles easy
Total Weekly Mileage   Run ~ 18 miles, Cross Train 1x  
Additional Comments Beginning your taper for the race. Decreasing the mileage.

 

 

5K WALKER / BEGINNER

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Long Run / Walk 6 miles 2 miles easy, 3 miles steady, 1 mile easy
Monday Easy Run / Walk 3 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 (30/30), 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 Last "hard" week before the MINI
next week is easy recovery

 

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