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.
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
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 300-400m 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.
THE WARM UP Proper warmup should always consist of walking/jogging 10-15 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!**
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 30-45 min easy 10-15 min warm up, 10X1 min run, 1 min easy (Fartleck) 4-10 x 400m @ 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 30-45 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 30-45 min easy 6 to 15 x 400m@10km pace 1 minute rest in between 7-10 Rest 9/28-10/4 Circuit Training 30-45 min easy Tempo run 2-4 miles 5-8 Rest 10/5-10/11 Long Hill Repeats 30-45 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) 10-12 Rest 10/19-25 Circuit Training 45 min easy run 3 to 6 x 1000 m @10km pace 3 minute rest in between 7-8 Rest 10/26-11/1 Rest 2 miles @ race pace with warm up and cool down 3-5 miles easy run Easy Fartleck: 10x1min run / 1min easy Easy Rest
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 400m @ 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 1000 meters @ 10k 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 meters @10km 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 mile @10km 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 meters @10km 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
10 Mile Long Schedule Beginner Intermediate Advanced Week 1 29-Aug 3 4-5 7 Week 2 5-Sept 4 5-6 7 Week 3 12-Sep 5 6-7 8 Week 4 19-Sep 6 7 8 Week 5 26-Sep 7 8-9 10 Week 6 3-Oct 5 6-7 8 Week 7 10-Oct 8 9 10 Week 8 17-Oct 10 11 12 Week 9 24-Oct 7 7-8 8 Week 10 1-Nov 5K Long Schedule Beginner Intermediate Advanced Week 1 29-Aug 2 3-4 5 Week 2 5-Sept 3 4 6 Week 3 12-Sep 4 5 7 Week 4 19-Sep 4 5 7 Week 5 26-Sep 3 4 5 Week 6 3-Oct 5 6 8 Week 7 10-Oct 4 4-5 6 Week 8 17-Oct 6 6 7-8 Week 9 24-Oct 3 4 5 Week 10 1-Nov
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 300-500 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: http://www.gilbertsgazelles.com/calculator 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!