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Training Program for Week #15 - Beginning Sun. May 22, 2016
 

[fname], you're here! Just 7 days left until May 28th!

Although we hit a cold spell the next week will heat up so print out your training program, get outside & get ready for a personal best on Saturday!

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. Watch how they brew their beer on this video.
 

Hey [fname], for your race day info just click here. Remember that Packet Pickup will be held on Friday, May 27th @ Boys & Girls Club Community Center from 4:00 PM - 7:30 PM at 150 N 17th St, Noblesville, IN 46060 (map here). Contact us if you are unable to pick up your packet Friday.  PS. If you registered for OTHER RUNNERS using this email address, please forward this email on to them so they know where & when Packet Pickup will be!


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 moderate Run 6 miles Easy run
Monday REST REST REST
Tuesday Easy run 4 miles Easy run
Wednesday Run Intervals 5 miles (total) 1 – 2 miles warm-up, 3x100 strides (100 jog), 4x400 repeats (400 jog between each), 1 mile warm-down
Thursday REST REST REST
Friday Stride Outs 3 - 4 miles (total) 1 – 2 miles warm-up, 6 x 100 strides (don’t over do it), 1 mile warm-down
Saturday NOBLESVILLE
MINI MARATHON
15 miles Total 1 mile warm-up, 3 x 100 strides (jog), Race, 1 mile walk/jog warm-down
Total Weekly Mileage   Run ~ 33-34 miles
Weights NONE
Cross Train NONE
 
Additional Comments Rest as much as possible this week…don’t do anything extra. There’s nothing more that you can do this week to help with your race, so rest! Pasta dinner on Wednesday!

 

 

MINI  INTERMEDIATE

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Easy Moderate Run 4 - 5 miles Easy moderate - not too hard
Monday REST REST REST
Tuesday Easy run 3 miles Easy today
Wednesday Run Intervals 4 miles (total) 2 miles warm-up, 3 x 100 strides (100 jog), 2 x 400 (400 jog bet. each), 1 mile warm-down Pasta Dinner!
Thursday REST REST REST
Friday Stride Outs 3 - 4 miles (total) 1 – 2 miles warm-up, 6 x 100 strides (don’t over do it), 1 mile warm-down
Saturday NOBLESVILLE
MINI MARATHON
15 miles Total 1 mile warm-up, 3 x 100 strides (jog), Race, 1 mile walk/jog warm-down
Total Weekly Mileage   Run ~ 30 miles Weights NONE
Cross Train NONE
 
Additional Comments Final week before the Race! Rest as much as possible this week. Don’t do anything extra - there’s nothing more you can do this week to help with your race, so rest! Pasta dinner on Wednesday!

 


MINI  BEGINNER
 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Easy run / walk 4 miles Easy
Monday REST REST REST
Tuesday Easy run / walk 3 miles Easy again today
Wednesday Easy run / walk 2 - 3 miles PASTA DINNER!
Thursday REST REST REST
Friday Easy Walk / Run 2 - 3 miles (total) 1 mile warm-up = 1 mile moderate Fartlek (30/30), 1 mile warm-down
Saturday NOBLESVILLE
MINI MARATHON
15 miles Total 1 mile walk / jog warm-up, Race, 1 mile walk warm-down
Total Weekly Mileage   Run ~ 24 miles, Cross Train NONE  
Additional Comments Rest as much as possible this week…don’t do anything extra. There’s nothing more you can do this week to help with your race, so REST! Pasta dinner on Wednesday!

 

 

5K WALKER / BEGINNER

 

DAY ACTIVITY DISTANCE/TIME DETAIL/COMMENTS
Sunday Long Run / Walk 2 miles This should just be easy today
Monday Easy Run / Walk 2 miles Same as yesterday - EZ
Tuesday Cross Train 20-30 minutes Swim / Bike
Wednesday Easy Run / Walk 2 miles Just that EZ
Thursday Rest Rest Rest
Friday Easy Run / Walk 2 miles 1 mile easy warm-up,1/2 mile "lite" Fartlek (20/40)—just a couple "pick ups" to remind legs of what you're going to do tomorrow), 1 mile warm-down
Saturday NOBLESVILLE
MINI MARATHON
5 miles 1 mile warm-up, Race, 1 mile warm-down
Total Weekly Mileage   Run / Walk ~ 13 miles, Cross Train 1x  
Additional Comments Be sure to rest up and drink lots of fluids this week…especially the day before the MINI. Pasta dinner on Wednesday!

 

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