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2007 12 WEEK 5K TRAINING PROGRAM The Pine Belt Pacers Running and walking club will once again sponsor a free | ||
| Following the completion of the 12 week 5K training program, the Tuesday speed sessions at Thames Elementary track will continue at 5:15 pm. Since people are training for a variety of distances, the workouts will be based on individual needs. For those of you who would like free "expert" coaching, I am available to provide such assistance. | ||
| Here is the 12 Week 5K Training Program. Last year we did a 15 week program and had three different workouts---beginner, intermediate and advanced. This year the plan has been modified and the workouts are Novice (not currently running), Beginner (running 12-15 miles per week) and Intermediate (currently running 16-25 miles per week). Those of you who feel you need a more rigorous plan, modifications can be made on a weekly/individual basis. Most of you who are at an advanced level already pretty much know how to train; you just might need some suggestions. I encourage all club members to at least give the Tuesday workouts a try. I think you will find that there will be someone there who will be running your pace and speed training is usually much easier when done with a group. Please look over the plan that interests you and contact me if you have questions or corrections. I look forward to seeing you on Tuesdays. | ||
| Novice Plan | Beginner Plan | Intermediate Plan |
| In addition there will be a program for elementary school children. This group will also meet at 5:30 pm on Tuesdays. Children will participate in activities designed to promote running as a lifetime fitness activity. Donna Sumrall, a Pine Belt Pacer member, who is a teacher at Thames Elementary will lead this program. She has provided the following information: Running Program for Kids | ||
| Report on Week #1 June 12, 2007 See Pictures Tonight we had 20 adults and 12 kids in attendance at our first session of the 5K training program. It was very encouraging to see so many new faces. For approximately half of the adults, this is their first attempt at running or it is a return to running. They are a highly motivated group and I encourage more of you take part in the program. We will be meeting each Tuesday at 5:30 pm at Thames Elementary. The kids seemed to have a great time as they participated in running and non-running activities. I think they especially enjoyed the popsicles. Donna Sumrall and Latrelle Davis are doing a great job with the kids. Becky Ryder | ||
| Report on Week #2 June 20, 2007 The scheduled Tuesday session of the 5K training program (week 2) was rained out and was rescheduled for Wednesday. We had a total of 5 people show up, including 2 who had not been at the 1st session. That gives us a total of 22 who have thus far participated. I invite all of you to look over the training programs that are posted on this site. If you like what you see, come on out and join us next week. It's much easier to do speed work when you are in a group. If you want to get faster at this distance, you need to do the speed training, along with a consistent program the rest of the week. Becky Ryder | ||
| Report on Week #3 June 26, 2007 See Pictures We got lucky with the weather today. There was lightning earlier in the day and later in the evening, but we were able to get in the 3rd session of the 5K training program. There was a total of 24 adults and 7 children. I was very excited to see most of the people who had attended the first session and several who were there for the first time. It was VERY humid!!! It's neat to be a part of such a highly motivated group. And it is very rewarding to me to hear people talk about how they *ran* their workouts. I'm trying to get everyone to not refer to themselves as joggers. It is my opinion that we are all runners. The pace that we run depends on our age and our current fitness level. It's not too late to join the group and I especially encourage our more experienced runners to come on out. Also, if you know of any kids who might benefit from a beginning running program, Donna and Latrelle are doing a great job with the kids. They would like to have even more participants. Becky Ryder | ||
| Week #4 was weathered out | ||
| Week #5 of 5K Training Program The usual Tuesday thunderstorm arrived earlier in the day and cleared out in time for us to do the workout. I know that our numbers are down (about 14 showed up this week) due to getting rained out last week. I'm hoping that many of you who did not attend tonight's session are still following the program and that you will make it next week. Congratulations to the participants who attained their goal of completing today's workout. Some of the Novice group had their doubts, but with the help of some of the Pacer vets, most were able to run the mile and then come back and complete the half-mile. The next few days will be especially hard for the Novice as we take a big jump up to a 1.5 mile continuous run. Just remember to start out slow and just hang on. The hard core Tuesday group of intermediate/advanced runners did a great job with the 4 x 200, 3 x 300 and 2 x 400. This will pay off with faster times this Fall. Be sure to mark your calendar for August 7 which is the first of four Trek the Trace predicted time two-milers. These will be held for four consecutive weeks. Bring a covered dish to share. Drinks and main dish will be provided. Becky Ryder | ||
Report on the 2006 Training Program | ||
