8-Week Training Plan 5K & 10 Mile

Size: px
Start display at page:

Download "8-Week Training Plan 5K & 10 Mile"

Transcription

1 8-Week Training Plan 5K & 10 Mile Prescribed by: Gilbert Tuhabonye Founder of Gilbert s Gazelles and Gazelle Foundation This training plan and it s contents are the property of the Gazelle Foundation and are not to be disseminated, reproduced, copied, or sold without the express written prior consent. By participating in this voluntary program you are agreeing that you are solely responsible for any injury or accident and cannot hold the Gazelle Foundation or Gilbert Tuhabonye responsible.

2 40,000 LIVES CHANGED 70.4 MILES OF WATER SYSTEMS 100 PERCENT OF DONATIONS TO BURUNDI SINCE 2010 IT ALL STARTS WITH CLEAN WATER The Gazelle Foundation builds clean water systems in Burundi, Africa. Since 2007, we have completed projects serving tens of thousands of citizens in the country s rural southern region. We do this at an average cost of $25 per person served. A SIMPLE WATER SYSTEM... Improves community health Encourages non-partisanship among tribes Increases school attendance & creates jobs Breaks the poverty cycle TO DELIVER PUBLIC HEALTH, SOCIAL AND ECONOMIC CHANGE What was once a daily four-mile walk for clean water is now just 400 meters. Children no longer choose between attending school and fetching clean water. Women have more freedom to work their fields. Community health has been dramatically increased while the threat of waterborne illness has all but disappeared with access to clean water for cooking, bathing, livestock and agriculture. We currently focus our work in the country s Bururi province. With your help, we will expand to serve the 3.6 million Burundians without access to clean water. Kirundo Kirundo Ngozi Muyinga Kayanza Bubanza Karusi Muramvya Bujumbura Gitega Ruyigi Bururi Rutana Makamba Makamba Cankuzo First, we tap an underground spring... AND TRANSFORM LIVES FOREVER Nearly 100% of your donation goes directly to our work in Burundi. Every $25 gift creates transformative change for one Burundian, empowering them for a better future....and protect the water in a nearby collection chamber. THE GAZELLE FOUNDATION IS... Transparent about every donation we receive Sincere in our actions Compassionate about people we serve Ingenious in our solutions and austere operations Water flows downhill through miles of buried pipes into a water tank......where clean water is served from a tap stand. DONATE VOLUNTER CREATE A PERSONAL CAMPAIGN GAZELLEFOUNDATION.ORG FACEBOOK.COM/GAZELLEFOUNDATION

3 What is a: Fartlek Workout that includes faster running mixed with slower running. Example: 10 x 1min/1min would be 1 minute at 65-70% or 10k pace and 1 minute easy at about 40% (slow jog), repeated ten times (20 minutes total). Slow to moderate running to recover from hard workouts (slower than your easy runs). These should be done on your off days. Easy Comfortable conversation pace. Long These runs are usually performed on the weekend and its purpose is to be on your feet for an extended period of time. For some, this may mean running the whole way, and for others it could mean walking a portion. They are to be done between one to two minutes slower than race pace. Interval Type of workout where a set distance is run repeatedly with recovery between (similar to fartlek). Hills- first time do 5-8 repeats (running fast up and slowly down) of a short hill (about 200 meters) Hills- medium 5-8 repeats on a m hill Hills- long 5-8 repeats on a 500m hill Hills- last time 3 sets of 1 short, 1 medium, and 1 long ***The end of each hill workout should include 3 repeats running backwards for 50m and then 3 repeats sprinting for 50m Cross Training On non-speed days, one can ride their bike, use the elliptical machine at the gym, swim, or any other physical activity that is not necessarily running. This is always good to break up the monotony of running and train different muscles that are sometimes neglected. A regular part of your routine should be going to the gym and doing lifts that focus on hamstrings, glutes, quads, calves, feet, shoulders, and core. These should all be light weight with lots of reps in order to tone and define muscles and not bulk up.

4 THE WARM UP Proper warmup should always consist of walking/jogging minutes to increase your heart rate. This is followed by the below drills to loosen your muscles, but static stretching should never be performed. THE COOL DOWN It is better to cut your workout short by five minutes so that you can cool down rather than putting your work clothes back on and sitting at your desk. A simple cool down involves 8-10 minutes slow jogging with basic static stretching after. **Visit /training for training videos from Gilbert!**

5 10-Mile Training Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday 8/24-8/30 Circuit Training 2400m time trial 8/31-9/6 Circuit Training 9/7-9/13 Circuit w/ Medicine Balls min easy min warm up, 10X1 min run, 1 min easy (Fartleck) 4-10 x 10k pace, 1-2 min rest in between 3-7 Rest 4-7 Rest 5-8 Rest 9/14-9/20 Short Hill Repeats - focus on form min easy 3-5X1000@10k pace w/ 3 min rest in between, finish w/ 5X200m working on form 6-8 Rest 9/21-9/27 Medium Hill Repeats min easy 6 to 15 x 400m@10km pace 1 minute rest in between 7-10 Rest 9/28-10/4 Circuit Training min easy Tempo run 2-4 miles 5-8 Rest 10/5-10/11 Long Hill Repeats min easy 2 to 4 x 1600m@10km pace 2 minutes rest in between 8-10 Rest 10/12-18 Short/Medium/ Long Hill Repeats 15 minute warmup 4 to 6 sets of 2 minutes fast, 1 min slow (Fartleck) Rest 10/19-25 Circuit Training 45 min easy run 3 to 6 x 1000 pace 3 minute rest in between 7-8 Rest 10/26-11/1 Rest 2 race pace with warm up and cool down 3-5 miles easy run Easy Fartleck: 10x1min run / 1min easy Easy Rest

6 8/24-8/30 Circuit Training 5K Training Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday 2400 meter time trial Cross Train 2-5 Rest 8/31-9/6 Circuit Training 10 minute warm up, 7 x 1 minute run, 1 min easy (Fartleck) Cross Train 3-6 Rest 9/7-9/13 Circuit w/ Medicine Balls 4 to 6 x 10k pace, 1-2 min rest in between Cross Train 4-7 Rest 9/14-9/20 Short Hill Repeats focus on form 2 to 3 x k pace w/ 3 min rest between finish w/ 5 x 200m working on form Cross Train 4-7 Rest 9/21-9/27 Medium Hill Repeats 5 to 8 x 400 pace 1min rest in between Cross Train 3-5 Rest 9/28-10/4 Circuit Training 15 minute easy warmup 3 miles at 10k pace 15 minute easy cool down Cross Train 5-8 Rest 10/5-10/11 Long Hill Repeats 2 to 4 x 1 pace 2min rest in between Cross Train 4-6 Rest 10/12-18 Short/Medium/ Long Hill Repeats 15 minute warmup 2 to 4 sets of 2 minutes fast, 1 min slow (Fartleck) Cross Train 6-8 Rest 10/19-25 Circuit Training 3 to 4 x1000 pace 3 minutes rest in between Cross Train 3-5 Rest 10/26-11/1 Rest 2 miles at race pace with warm up and cool down Easy fartleck: 10x1min run 1min easy Easy Easy Rest

7 10 Mile Long Schedule Beginner Intermediate Advanced Week 1 29-Aug Week 2 5-Sept Week 3 12-Sep Week 4 19-Sep Week 5 26-Sep Week 6 3-Oct Week 7 10-Oct Week 8 17-Oct Week 9 24-Oct Week 10 1-Nov 5K Long Schedule Beginner Intermediate Advanced Week 1 29-Aug Week 2 5-Sept Week 3 12-Sep Week 4 19-Sep Week 5 26-Sep Week 6 3-Oct Week 7 10-Oct Week 8 17-Oct Week 9 24-Oct Week 10 1-Nov

8 Weekly Tips 1. Shoes and socks are the most important for a runner - Make sure your shoes and socks fit well, too small or too big can cause blisters and other problems. You should get fitted based on your stride (pronating in, out, or neutral landing). And make sure your shoes aren t too old! ning shoes should be replaced every miles. 2. Stay Healthy: Nutrition and Hydration - When in training its is especially important to have a healthy diet and always eat within the first 30 minutes of finishing a workout to refuel. Drink water all throughout the day to stay well hydrated and plan out places to stop for water during your long run. You should drink daily at least half your body weight in ounces (i.e. 150lbs= 75oz). 3. Use the Gazelle Calculator to find your pace: Input your goal time and see what times you should be hitting during your training. Always be careful not to train too hard. 4. Don t Stress if you miss a workout. No one day can ruin your training, and trying to make up workouts can often leave you fatigued for your next training. 5. Keep your recovery runs easy - it is important to give your legs time to recover between workouts to fully benefit from them and to avoid injury. 6. Find a running buddy or group - with a support system in place you are much more likely to succeed! Taking your dog is always a great companion! 7. Strengthen your core - having a strong middle and upper body will help your running form which keeps you from wasting energy and leaves you less fatigued. 8. Cross train to keep it fun - try Biking, Swimming, Aqua Jogging, Yoga, Pilates, Dance, or your favorite sport. 9. Make a goal, but don t stress - Having a goal is important because it keeps you focused, but sometimes races don t go how they should. You have to be ready to keep going without getting discouraged. 10. With Joy! Remember, it is a blessing to be able to run, so relax, have fun, and enjoy making yourself fit, stronger, and healthier!

12-week Half Marathon Training Program By Ben Wisbey

12-week Half Marathon Training Program By Ben Wisbey 12-week Half Marathon Training Program By Ben Wisbey Introduction The half marathon is often the intermediate goal for those runners looking at doing their first marathon. It is also the longest distance

More information

New York Marathon Train Start Date: May 6, 2013

New York Marathon Train Start Date: May 6, 2013 Start Date: Gun Times: Variable, around 1 FOCUS: Build Volume (Low Heart Rate) Form & Base Phase One Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes Pace = slower Pace = slower Pace = slower

More information

SCHS CROSS COUNTRY SUMMER TRAINING

SCHS CROSS COUNTRY SUMMER TRAINING SCHS CROSS COUNTRY SUMMER TRAINING Welcome to the summer training program. This is a nine week program designed to elevate your mileage slowly and build your fitness so you ll be able to hit the ground

More information

2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT.

2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. 2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. THE GOAL OF THIS PLAN ISN T TO GET YOU ACROSS THE FINISH LINE, IT S TO GET THE BEST VERSION OF YOU ACROSS THE FINISH LINE. 2 Introduction

More information

10k. 8-week training program

10k. 8-week training program 10k 8-week training program T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T H E F I

More information

TRAINING PROGRAM. Jeff Galloway US Olympian rundisney Official Training Consultant

TRAINING PROGRAM. Jeff Galloway US Olympian rundisney Official Training Consultant TRAINING PROGRAM Jeff Galloway has coached over a million runners to their goals. This program is empowering, has almost no risk of injury, and can be easily inserted into a busy lifestyle without lingering

More information

Marathon Training Program for Your First Marathon. By Ben Wisbey Coach Endurance Sports Training

Marathon Training Program for Your First Marathon. By Ben Wisbey Coach Endurance Sports Training Marathon Training Program for Your First Marathon By Ben Wisbey Coach Endurance Sports Training Endurance Sports Training offers individually written training programs for runners of all abilities. For

More information

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Background Physical fitness has a number of components: aerobic endurance (stamina), strength, speed, flexibility, muscle endurance,

More information

Beginner Health Workout

Beginner Health Workout Note: This 12-week program is designed for the beginner walker who wants to improve overall health and increase energy. Walks start at 10 minutes or less and gradually work up to 30+ minutes. Health experts

More information

USCGA Health and Physical Education Fitness Preparation Guidelines

USCGA Health and Physical Education Fitness Preparation Guidelines USCGA Health and Physical Education Fitness Preparation Guidelines MUSCULAR STRENGTH Muscular strength and endurance can be improved by systematically increasing the load (resistance) that you are using.

More information

Super Simple Ironman 70.3 Triathlon Training Plan By Triathlete.com Published Sep 3, 2010 Updated Mar 25, 2014 at 3:49 PM UTC

Super Simple Ironman 70.3 Triathlon Training Plan By Triathlete.com Published Sep 3, 2010 Updated Mar 25, 2014 at 3:49 PM UTC Super Simple Ironman 70.3 Triathlon Training Plan By Triathlete.com Published Sep 3, 2010 Updated Mar 25, 2014 at 3:49 PM UTC Jump into a half Ironman with Matt Fitzgerald's easy to follow training plan.

More information

A 16 week training plan for a sprinter

A 16 week training plan for a sprinter A 16 week training plan for a sprinter Written by Andrew Maclennan www.getfastandstrong.com/ Please see the outlined programs below. They make up a 16 week block of training. The 16 weeks is divided up

More information

Personal Fitness Plan

Personal Fitness Plan Personal Fitness Plan 7 th Grade 1 week plan/1 week food log Name Period 0 1 2 3 4 5 6 7 Date When you complete this project, you will accomplish the following: Set specific short-term and long-term personal

More information

Strength Training for Distance Runners

Strength Training for Distance Runners Strength Training for Distance Runners Drills, core and workouts to keep your athletes healthy and strong By Forest Braden UCLA Track and Field Overview Drills Team Indiana Elite Drills. Core Medicine

More information

Stick with the program!

Stick with the program! Getting Physically Prepared for the Naval Academy Physical education is an important part of the program at the Naval Academy. To ensure that you are physically prepared for Plebe Summer, you are encouraged

More information

The Fast Marathoner 2001 Joe Friel. Maybe you ve been thinking about running a marathon later this season.

The Fast Marathoner 2001 Joe Friel. Maybe you ve been thinking about running a marathon later this season. The Fast Marathoner 2001 Joe Friel Maybe you ve been thinking about running a marathon later this season. If your only goal is to finish, which is a good idea if this will be your first time at this distance,

More information

Marathon training programme - beginner

Marathon training programme - beginner Marathon training programme - beginner WEEK 1 BEGINNER SPORTS PERSON SUNDAY Walk 5mins warm-up walk 5mins cool steady pace total 60mins. Walk 5 mins warm-up 30mins walk 5mins cool THURSDAY Walk 5mins warm-up

More information

What are the specific demands of ultra running on trails and mountainous terrain?

What are the specific demands of ultra running on trails and mountainous terrain? Guide to training for the Montane Lakeland 50 & 100 Many people entering ultra running events will already be accomplished long distance walkers and runners, whilst others may be less experienced. In this

More information

TRAINING PROGRAM. 2016 Disney Princess 1/2 Marathon Logos. Beginning Runners (those who have been running consistently for less than 6 months)

TRAINING PROGRAM. 2016 Disney Princess 1/2 Marathon Logos. Beginning Runners (those who have been running consistently for less than 6 months) 2016 Disney Princess 1/2 Marathon Logos 2016 2016 TRAINING PROGRAM Beginning Runners (those who have been running consistently for less than 6 months) Thousands of beginning runners have finished half

More information

8th Grade Personal Fitness Plan

8th Grade Personal Fitness Plan 8th Grade Personal Fitness Plan 2 Week Activity Log & 1 week Food Log Name: Period: Date: Personal Fitness Contract I,, am going to make a commitment to helping build my lifelong fitness and nutrition

More information

12-Week Beginner s Half Marathon Training Program Note: All runs in this plan are to be done at an easy to moderate pace.

12-Week Beginner s Half Marathon Training Program Note: All runs in this plan are to be done at an easy to moderate pace. - Beginner s Half Marathon Training Program Note: All runs in this plan are to be done at an easy to moderate. Total Mileage circuit + cross: (x ) + cross: + cross: + cross: cross: :00 Cross: cross: :00

More information

LearnToRun10K Program

LearnToRun10K Program LearnToRun10K Program So you ve decided you d like to LearnToRun10K! If you ve never run before, or if you ve not done any running for 3 months or longer, then this is the program for you! You ll notice

More information

The Off-Season Football Speed Training Workout

The Off-Season Football Speed Training Workout The Off-Season Football Speed Training Workout By Bill Martens The Off-season Football Speed Training Workout By Bill Martens 2007 by Seattle Omniworks, Inc. All rights reserved. No part of this document

More information

TRAINING PROGRAM OVERVIEW

TRAINING PROGRAM OVERVIEW 2016 TRAINING PROGRAM Experienced Runners (those who have been running for at least 6 months) GOAL: To Finish - 10K on 2/14/15 and Half Marathon on 2/15/15 This proven training program has led thousands

More information

UCCS Women s Soccer. 2012 Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule

UCCS Women s Soccer. 2012 Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule UCCS Women s Soccer 2012 Summer Workout Packet Everything You Need to Succeed Day to Day Calendar Lifting and Training Schedule Day to Day Record Sheets Fitness Tests Daily Record Sheet Sunday Monday Tuesday

More information

TRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE

TRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week:

More information

Tri ing. to Run. Faster

Tri ing. to Run. Faster Tri ing to Run Faster Tri ing to Run Faster Regular Exercise Outdoor Activities Active and Fit and Balanced Cross-training What? Cross training is typically defined as an exercise program that uses several

More information

BEVERLEY 10K - 8 WEEK TRAINING PLAN

BEVERLEY 10K - 8 WEEK TRAINING PLAN BEVERLEY 10K - 8 WEEK TRAINING PLAN for BEGINNERS & IMPROVERS (edited version of articles by Andy Tate, Beverley AC Chairman, previously published in the local press) INTRODUCTION Last year s Beverley

More information

MODULE THREE WELLNESS PLAN

MODULE THREE WELLNESS PLAN MODULE THREE WELLNESS PLAN Fill in all logs and answer the reflection questions completely with supporting details.. SECTION 1: GOALS Include your goals for each area of wellness before completing the

More information

Strength and Conditioning Program

Strength and Conditioning Program Strength and Conditioning Program Guidelines All speed work must be performed when the body is fully rested. Proper sprinting techniques must be taught and mastered by the player. Adequate rest must follow

More information

Everything you need to know to feel prepared for your big challenge

Everything you need to know to feel prepared for your big challenge your Marathon training guide Everything you need to know to feel prepared for your big challenge Thanks so much Thank you for joining Team Macmillan. We think you re amazing for having the dedication and

More information

Training for a 10k Event By Ben Wisbey

Training for a 10k Event By Ben Wisbey Training for a 10k Event By Ben Wisbey Introduction Many runners set their sights on running the marathon as they feel they have no speed, and are therefore not suited to shorter races, such as 5 and 10km

More information

Stair Workouts Get in Shape: Step up!

Stair Workouts Get in Shape: Step up! Stair Workouts Get in Shape: Step up! Warning: If you feel any knee pains, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity

More information

Stair Workouts Get in Shape: Step up

Stair Workouts Get in Shape: Step up Stair Workouts Get in Shape: Step up Warning: If you feel any knee pain, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity

More information

Physical Activity and Weight Control

Physical Activity and Weight Control Physical Activity and Weight Control WIN Weight-control Information Network U.S. Department of Health and Human Services NATIONAL INSTITUTES OF HEALTH Physical Activity and Weight Control Physical activity

More information

5TH GRADE FITNESS STUDY GUIDE

5TH GRADE FITNESS STUDY GUIDE PHYSICAL EDUCATION 5 TH GRADE FITNESS STUDY GUIDE PART I. Revised 5-13 DIRECTIONS: Review the following terms and concepts. Do not try to memorize the definitions, rather think about and understand: 1)

More information

This chapter presents

This chapter presents Chapter 8 Aerobic Fitness Programs T This chapter presents programs for three levels of aerobic fitness: a starter program for low fit or previously sedentary individuals (fitness under 35 ml/kg min);

More information

Monday Tuesday Wednesday Thursday Friday Saturday Sunday. Day 4 20-Minute Aerobics Solution. Day 3 Lower Body Weight Training

Monday Tuesday Wednesday Thursday Friday Saturday Sunday. Day 4 20-Minute Aerobics Solution. Day 3 Lower Body Weight Training Your -Week -for-life Schedule Week Week Week 3 Week Week Week Week Week Week Week Week Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Day Day Day Day Day Day 3 Day 3 Day Day Day Day Day

More information

TRIATHLON: SPRINT & OLYMPIC DISTANCE

TRIATHLON: SPRINT & OLYMPIC DISTANCE TRIATHLON: SPRINT & OLYMPIC DISTANCE TRIATHLON: SPRINT & OLYMPIC DISTANCE By Mark Yeoman (Bsc) Mark is a qualified Physical Education teacher and has represented Great Britain at the World Triathlon Championships

More information

Track Workouts. Focusing on quality of training improves performance, quantity training decreases performance, even for endurance athletes.

Track Workouts. Focusing on quality of training improves performance, quantity training decreases performance, even for endurance athletes. Track Workouts First two weeks: Stretch as a team, then separate into 3 main groups: (1) Endurance athletes, (2) Mid-distance (3) sprinters, jumpers, throwers. Team leaders per group will be helpful. Train

More information

Running Injury Prevention Tips & Return to Running Program

Running Injury Prevention Tips & Return to Running Program Department of Rehabilitation Services Physical Therapy The intent of these guidelines is to provide the athlete with a framework for return to sports activity following injury. These guidelines should

More information

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME THE SPEED PROGRAM Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow perfect technique. The Speed Program is as follows: 1. Start with a Sprint Learning

More information

Ready, Set - GOAL! BEGINNER 10K RUNNING PROGRAM

Ready, Set - GOAL! BEGINNER 10K RUNNING PROGRAM Ready, Set - GOAL! BEGINNER 10K RUNNING PROGRAM Start smart, take some precautions: Before you start your running program, pay a visit to your physician. This is always a good idea, but especially in case

More information

SYDNEY 22-24 August 2014

SYDNEY 22-24 August 2014 SYDNEY 22-24 August 2014 Overview Most common injuries Injury prevention strategies - massage - posture advice - walking poles - stretching - strengthening - taping / bracing Hills Training Cross Training

More information

Preparation for High Elevation Hiking Treks

Preparation for High Elevation Hiking Treks Preparation for High Elevation Hiking Treks The recommendations in this document have been prepared for your convenience and should not be interpreted as exhaustive in nature. For comprehensive climb preparation

More information

Manual Girls Soccer Pre-Season Fitness Program. Endurance, Speed, Agility, and Strength

Manual Girls Soccer Pre-Season Fitness Program. Endurance, Speed, Agility, and Strength Manual Girls Soccer Pre-Season Fitness Program Endurance, Speed, Agility, and Strength 1 Introduction Soccer is a game of endurance, speed, agility and strength. Manual girl s soccer is dedicated to the

More information

UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS

UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS Universal Fitness Network, Inc. specializes in physical

More information

WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL

WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL ALPHA DOG SPEED TRAINING We would like to thank you for your commitment to Alpha Dog Sports. Alpha Dog Sports is proud to bring the top equipment from around

More information

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable

More information

Army Ten-Miler Training Plan Description 2002 by Gale Bernhardt

Army Ten-Miler Training Plan Description 2002 by Gale Bernhardt Army Ten-Miler Training Plan Description 2002 by Gale Bernhardt Hello and welcome to The Army Ten-Miler training programs! The plans are structured to build your overall fitness, endurance, muscular endurance

More information

PHOENIX TRACK & FIELD

PHOENIX TRACK & FIELD PHOENIX TRACK & FIELD Middle & Long Distance Training Guide 2013 800, 1500, 3k PhoenixTrack.net Facebook.com/PhoenixTrack #phoenixtrack Coach Jantzer 541.261.6902 jantzer@phoenixtrack.net Coach Davis 541.531.8528

More information

Batavia Triathlon/LITH Triathlon- 12 Week Sprint Triathlon Training Plan (Race Day-June 10th)

Batavia Triathlon/LITH Triathlon- 12 Week Sprint Triathlon Training Plan (Race Day-June 10th) Batavia Triathlon/LITH Triathlon- 12 Week Sprint Triathlon Training Plan (Race Day-June 10th) Monday, March 19 Tuesday, March 20 Thanks for using this 12-week SPRINT Training Plan. Monday and Fridays each

More information

The Royal Military College - Duntroon Army Officer Selection Board Bridging Period Conditioning Program

The Royal Military College - Duntroon Army Officer Selection Board Bridging Period Conditioning Program The Royal Military College - Duntroon Army Officer Selection Board Bridging Period Conditioning Program CONTENTS Page Contents i INTRODUCTION 1 FAQS 2 CYCLE 1: NEUROMUSCULAR CONDITIONING FOCUS (WEEKS 1

More information

BEACH VOLLEYBALL TRAINING PROGRAM

BEACH VOLLEYBALL TRAINING PROGRAM 2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks

More information

Physical Agility Test Preparation and Safety

Physical Agility Test Preparation and Safety Physical Agility Test Preparation and Safety TT DD CC JJ J How to Prepare for the PAT Prior to taking the Physical Agility Test, applicants should seek medical advice from their physician. The day of the

More information

TRAINING PROGRAM. For Beginning Runners (those who have been running consistently for less than 6 months)

TRAINING PROGRAM. For Beginning Runners (those who have been running consistently for less than 6 months) TRAINING PROGRAM For Beginning Runners (those who have been running consistently for less than 6 months) This proven training program has led thousands of beginners across the finish line, usually with

More information

RUN YOUR BEST EVER 70.3

RUN YOUR BEST EVER 70.3 TRAININGZONE Peak performance RUN YOUR BEST EVER 70.3 SMASHING YOUR PB OR JUST SURVIVING YOUR FIRST HALF-IM FOLLOW OUR PERFECT PLANS Meet the expert Doug Hall Doug coaches novices and top-level age-groupers.

More information

Training the 400m Sprinter. Steve Blocker Head Track Coach Emporia State University

Training the 400m Sprinter. Steve Blocker Head Track Coach Emporia State University Training the 400m Sprinter Steve Blocker Head Track Coach Emporia State University What We Will Cover Philosophy/Training Theory Basic Requirements what to look for Workouts Training Videos What I have

More information

Ironman. Super Simple. Guess what: Ironman training can be both uncomplicated and effective. By Matt Fitzgerald

Ironman. Super Simple. Guess what: Ironman training can be both uncomplicated and effective. By Matt Fitzgerald 140 triathlete-europe.com January 2011 Throughout the 1980s a certain triathlete trained but with incredible monotony. He completed the same rides and runs on the same routes day after day after day. The

More information

Strength Training For Runners

Strength Training For Runners Strength Training For Runners Be the strongest, fastest athlete you can be Agenda Why to strength train and the benefits Myths about runners and strength training What to do How often Example program About

More information

DOPEY CHALLENGE TRAINING PROGRAM

DOPEY CHALLENGE TRAINING PROGRAM DOPEY CHALLENGE TRAINING PROGRAM For Experienced Runners (those who have been running for at least 6 months) GOAL: To Finish - 5K on 1/9, 10K on 1/10, Half on 1/11 and Full Marathon 1/12/14 This proven

More information

How To Be Active

How To Be Active Be Active Your Way A Guide for Adults Based on the 2008 Physical Activity Guidelines for Americans Be Active, Healthy, and Happy! Be Active Your Way A Guide for Adults Wondering about how much activity

More information

CLASS DESCRIPTIONS BY FITNESS LEVEL

CLASS DESCRIPTIONS BY FITNESS LEVEL LOW IMPACT/ BEGINNER FITNESS: Beginner s Yoga: Come explore the basics of yoga. This class is perfect for beginner students, seniors or someone interested in exploring the foundations of the practice in

More information

U.S. Soccer Referee Department Referee Training Program

U.S. Soccer Referee Department Referee Training Program U.S. Soccer Referee Department Referee Training Program The training programs presented below are designed to prepare referees for the physical aspects of officiating at the highest level. They also serve

More information

PHYSICAL ACTIVITY & EXERCISE STRATEGIES FOR BARIATRIC SURGERY PATIENTS

PHYSICAL ACTIVITY & EXERCISE STRATEGIES FOR BARIATRIC SURGERY PATIENTS PHYSICAL ACTIVITY & EXERCISE STRATEGIES FOR BARIATRIC SURGERY PATIENTS The University of Chicago Hospitals Center for the Surgical Treatment of Obesity (March 2005) BENEFITS OF PHYSICAL ACTIVITY In order

More information

Interval Training. Interval Training

Interval Training. Interval Training Interval Training Interval Training More work can be performed at higher exercise intensities with same or less fatigue than in continuous training Fitness Weight Loss Competition Baechle and Earle, Essentials

More information

Day Session Distance Pace Time Intensity. Tue Slow run/walk 3M 12:00 approx 40 mins 4/10. Thu Faster run/walk 2M 11:00 approx 25 mins 6/10

Day Session Distance Pace Time Intensity. Tue Slow run/walk 3M 12:00 approx 40 mins 4/10. Thu Faster run/walk 2M 11:00 approx 25 mins 6/10 ½ Marathon Training Plans The half marathon is a great length of run, although it doesn t take the commitment needed for a marathon, stamina and speed endurance are still crucial. The following are six

More information

Chapter Two. Training by Wild Women On Top

Chapter Two. Training by Wild Women On Top Chapter Two Training by Wild Women On Top Your decision to enter Coastrek will give you an opportunity to break down physical and mental barriers and achieve an extraordinary goal. Walking continuously

More information

LW Coaching 100 km Marathon Mountain Bike Race Personal Record Training Plan

LW Coaching 100 km Marathon Mountain Bike Race Personal Record Training Plan .. LW Coaching 100 km Marathon Mountain Bike Race Personal Record Training Plan Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Strength Bike Bike Bike Strength Bike MTB 15:40 0:45 1:10 2:00 2:00 0:45

More information

Kokoda Training 12 week program

Kokoda Training 12 week program Kokoda Training 12 week program Aim: complete the kokoda track in 9 days carrying a daypack This information has been put together in good faith based on feedback from previous participants of our Kokoda

More information

F.I.T.T. Fitness Plan For Cardio, Muscular Fitness, & Flexibility

F.I.T.T. Fitness Plan For Cardio, Muscular Fitness, & Flexibility F.I.T.T. Fitness Plan For Cardio, Muscular Fitness, & Flexibility Name: Period #: Date: *Use the recommendations from the Fitness Assessment sheet (pink) to help you customize your four-week workout plan

More information

Dryland Training - 5-18 years old Palo Alto Stanford Aquatics. Coach Scott Shea

Dryland Training - 5-18 years old Palo Alto Stanford Aquatics. Coach Scott Shea Dryland Training - 5-18 years old Palo Alto Stanford Aquatics Coach Scott Shea Choosing your Dryland Identify your dryland needs - 4 Step Plan Acknowledge your strengths and weaknesses Define your time

More information

The Lose-the-Last-1o-Pounds Workout

The Lose-the-Last-1o-Pounds Workout Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from

More information

8-week training program

8-week training program 5k 8-week training program t H e g o a L o F t H i S p L an i S n t to get Yo U a C ross t H e FiniSH Line, it S to get t H e B e S t V e r S i o n o F Y o U a C ross t H e FiniSH Line. ContentS 04 i ntroduction

More information

Fitter, Faster, Stronger, Longer: Precor Cardio Development Program

Fitter, Faster, Stronger, Longer: Precor Cardio Development Program Fitter, Faster, Stronger, Longer: Precor Cardio Development Program The Precor Cardio Development Program is a 3 phase training program that progressively guides your clients towards aerobic fitness and

More information

Cuyahoga Community College Western Campus Non-Credit Recreation Classes W Spring 2016

Cuyahoga Community College Western Campus Non-Credit Recreation Classes W Spring 2016 Cuyahoga Community College Western Campus Non-Credit Recreation Classes W Spring 2016 Non-Credit Recreation Classes Non-Credit Registration: 216-987-3075 Recreation Office: 216-987-5456 Campus Fit Line:

More information

thetrilife.com 12 Week First Sprint Triathlon Training Program

thetrilife.com 12 Week First Sprint Triathlon Training Program thetrilife.com 12 Week First Sprint Triathlon Training Program Is this the program for you? This program has been designed for someone with 3 to 5 hours a week to train. It is assumed that you have been

More information

Run to the Top with Master Coach Arthur Lydiard

Run to the Top with Master Coach Arthur Lydiard 1 Run to the Top with Master Coach Arthur Lydiard By Garth Gilmour, Arthur s biographer and co-author for more than 40 years Lydiard s original marathon and half-marathon schedules, published in Run To

More information

Strength Training HEALTHY BONES, HEALTHY HEART

Strength Training HEALTHY BONES, HEALTHY HEART Strength Training HEALTHY BONES, HEALTHY HEART No matter what your age, strength training can improve your bone health and your balance. As we age, our bones lose both tissue and strength. This condition

More information

USAJFKSWCS SPECIAL FORCES ASSESSMENT AND SELECTION PREPARATION PROGRAM 14 WEEK

USAJFKSWCS SPECIAL FORCES ASSESSMENT AND SELECTION PREPARATION PROGRAM 14 WEEK WEEK 1 APFT PUSH-UPS: AMRAP IN 2 MINUTES SIT-UPS: AMRAP IN 2 MINUTES 2 MILES FOR TIME 5 MINUTE WARM-UP (EASY) 2 MINUTES JOG: 1 MINUTE REPEAT 4X 5 MINUTE COOLDOWN (EASY) 3 MILE TIME TRIAL (AS FAST AS POSSIBLE)

More information

How long that distance should be depends on your needs: 200 metres - To train for short distances (5K and under) and to sharpen speed.

How long that distance should be depends on your needs: 200 metres - To train for short distances (5K and under) and to sharpen speed. Beginners Guide - Interval Training Every runner has different needs, and you should tailor your speedwork program to both your ability and your training goals. Seems like common sense, but juggling the

More information

ADVANCED CYCLING PROGRAM

ADVANCED CYCLING PROGRAM Ready, Set - GOAL! ADVANCED CYCLING PROGRAM Intensity measured as rate of perceived exertion (RPE) on a scale of 1-10 1-4 = Pace is slow; you re able to hold a conversation 5-6 = Pace is steady; you can

More information

Cuyahoga Community College Western Campus Non-Credit Recreation Classes W Summer 2016

Cuyahoga Community College Western Campus Non-Credit Recreation Classes W Summer 2016 Cuyahoga Community College Western Campus Non-Credit Recreation Classes W Summer 2016 Non-Credit Recreation Classes Registration: 216-987-3075 Recreation Office: 216-987-5456 Campus Fit Line: 216-987-5457

More information

THE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT

THE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT THE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT Badminton is an Olympic Sport It is played by groups, families and individuals of all ages and it provides a healthy, lifelong sport activity that

More information

CONDITIONING PLAN FOR CHEERLEADING 2007-2008

CONDITIONING PLAN FOR CHEERLEADING 2007-2008 CONDITIONING PLAN FOR CHEERLEADING 2007-2008 GENERAL OVERVIEW This plan is a sport specific conditioning plan designed for the female competitive cheerleader. The purpose is to allow for proper training

More information

FUNCTIONAL STRENGTHENING

FUNCTIONAL STRENGTHENING FUNCTIONAL STRENGTHENING *This group of exercises are designed to increase leg and core endurance and stability as related to bipedal functional activities. *Perform this program for 4-6 weeks. It is ideal

More information

Spinning Basics Page 1 of 7

Spinning Basics Page 1 of 7 Spinning Basics Page 1 of 7 Why Spinning? Its fun, challenging and you get a great cardiovascular workout in a short amount of time in a group environment. It is like taking a two-hour bike ride in 45

More information

FIND YOUR FAST 8-WEEK MILE TRAINING PROGRAM

FIND YOUR FAST 8-WEEK MILE TRAINING PROGRAM FIND YOUR FAST 8-WEEK MILE TRAINING PROGRAM YOUR FASTEST MILE STARTS NOW INSPIRED BY NIKE S FASTEST RUNNERS AND DEVELOPED BY NIKE+ RUN CLUB COACHES, THIS EIGHT- WEEK PROGRAM INCLUDES WORKOUTS, MUSIC AND

More information

Chronos - Circuit Training Bodyweight

Chronos - Circuit Training Bodyweight Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x 10 2. Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out

More information

Progressive 10 week Training Program

Progressive 10 week Training Program Progressive 10 week Training Program IF YOU FAIL TO PLAN, YOU PLAN TO FAIL. ~Anonymous Week 1 Monday-SWIM Total yard: 3400yrd rest: Warm-up: 600 free, every 4 th 50 is non-free SLOW but LONG 10x100 odds

More information

Patient Information. and Physical Activity Diary. Wythenshawe Hospital Cardiac Rehabilitation. Name:... The ticker club Registered Charity No.

Patient Information. and Physical Activity Diary. Wythenshawe Hospital Cardiac Rehabilitation. Name:... The ticker club Registered Charity No. Wythenshawe Hospital Cardiac Rehabilitation Patient Information Remember : Lifelong regular physical activity - 0 minutes, five times per week is important for your general health. I feel so much better

More information

Track and Field Drills and Practice Plans

Track and Field Drills and Practice Plans Track and Field Drills and Practice Plans Making you a better coach, one practice at a time! Table of Contents INTRODUCTION: HOW TO USE THIS GUIDE!...5 SPRINT DRILLS...6 BURST AND RELAX...6 INCREASE ACCELERATION...6

More information

A LETTER FROM THE FOUNDER OF GIRLS ON THE RUN MARATHONING FOR MORTALS TRAINING PROGRAMS COACH JENNY HADFIELD

A LETTER FROM THE FOUNDER OF GIRLS ON THE RUN MARATHONING FOR MORTALS TRAINING PROGRAMS COACH JENNY HADFIELD A LETTER FROM THE FOUNDER OF GIRLS ON THE RUN MARATHONING FOR MORTALS TRAINING PROGRAMS COACH JENNY HADFIELD To Our Girls on the Run SoleMates: Even after many years, I am still humbled by the many amazing

More information

Lactate Threshold Training vs. Interval Training

Lactate Threshold Training vs. Interval Training Lactate Threshold Training vs. Interval Training Factors to Consider: 1) Age/Experience of the Runner Lactate Threshold workouts are typically Tempo Runs (defined as runs longer than race distance at 15-20

More information

Contact us for more info: 020 7736 8191 /

Contact us for more info: 020 7736 8191 / Winter Sports Advanced Ski Exercises - Introduction The following exercises are for individuals who already have a significant level of fitness. If you are unsure as to whether they are appropriate for

More information

DANVILLE HIGH SCHOOL GIRLS SOCCER TRAINING PROGRAM

DANVILLE HIGH SCHOOL GIRLS SOCCER TRAINING PROGRAM Dear Player and Parent, DANVILLE HIGH SCHOOL GIRLS SOCCER TRAINING PROGRAM **THE TRAINING SCHEDULE AND LOG BOOK INCLUDED IN THIS MEMO MAY BE USED YEAR ROUND** Pre-season begins at 8:00 am at the Danville

More information

Benefits of exercise:

Benefits of exercise: Exercise makes your blood sugar go down! Your body needs to be active! Exercise is a part of good diabetes care Benefits of exercise: Exercise makes your blood sugar go down Helps to keep your blood pressure

More information

200 Meter Training. By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters

200 Meter Training. By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters 200 Meter Training 200 Meter Training By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters The 200 meter sprint is the Rodney Dangerfield of the sprint events. It gets no

More information

Precor Elliptical Workout Guide Choosing a Program Program Tips Manual Program MANUAL

Precor Elliptical Workout Guide Choosing a Program Program Tips Manual Program MANUAL Precor Elliptical Workout Guide You may be surprised at how many workouts and features are pre-programmed into each machine. Everything from working your problem areas to taking a fitness test! Variety,

More information

Olympic Triathlon. Training Plan 16 weeks

Olympic Triathlon. Training Plan 16 weeks Olympic Triathlon Training Plan 16 weeks Intro Grand Rapids Triathlon Olympic Distances are as follows: Swim 1500 meters (1640 yards or just under 1 mile) Bike 40K (25 miles) Run 10K (6.2 miles) Plan designed

More information