2002 FIT FOR THE RIVER RUN

BASIC TRAINING PROGRAM

If you are a beginning runner or have just returned to running after years of a sedentary lifestyle, and if your goal is simply to finish the Elizabeth River Run 10-kilometer race, then this basic training program is for you. This program is designed to build your aerobic capacity so that you may be able to run, or run/walk, 10 kilometers. You may run slowly (which is sometimes referred to as jogging, but it is still running) the entire distance, or you may alternate running and fast walking (sometimes referred to as power walking). You need not make that decision now, but as you train over the next few months you will find the technique that works best for you. Both types of training will enhance your physical fitness and provide you with all of the multiple health benefits of aerobic exercise.

If you have been totally sedentary, then you may want to start the program with a walk/run approach, a type of interval training. For example, you may want to start by walking for one minute and then running for one minute, or walking one block and running the next block, alternating this walk/run cycle until you complete the distance goal for that day. If your goal is simply to complete the 10-kilometer race, then your training program should be one of easy running or easy running/fast walking. You may want to employ the “talk test” to make sure that you are not training too strenuously;  the “talk test” simply means that you are not gasping for air and are thus able to carry on a conversation somewhat comfortably while running. You should be breathing deeply, but not be out of breath.

March 17:          8 week schedule

            This training program is designed to increase your aerobic capacity and running fitness in a progressive manner. You should train a minimum of 3 days per week, and a maximum of 5 days per week. You need several rest days to help prevent overuse injuries. The training schedule is based on 3 days per week, with a day rest between each run day. Rest the day before and after the long run of the week. If you desire to run another day or two, simply repeat one of the shorter distance runs for that week. For example, if your week calls for runs of 2.0, 2.0, and 3.0 miles, simply add another 2.0 mile run. You will notice that as you progress through the training schedule both the distance of the daily run and the long run for the week increase, as does your total weekly mileage. Also notice that your longest run is 5.0 miles. You do not need to run the full distance of 6.2 miles in training in order to complete the distance on race day. If you complete the training program, you will have the capacity to complete the 10-kilometer (6.2 mile) race.

Running, jogging, and power walking are all very practical and effective means to enhance your aerobic capacity and to garner multiple health benefits, such as losing excess body fat. Hopefully after you complete this program running will become a lifelong habit, and you will continue to reap its benefits. If you then want to run faster, then you may wish to consult the advanced training program listed on this Web site.

8-WEEK TRAINING PROGRAM

WEEK	DAY 1	DAY 2	DAY 3	MILES/WEEK
March 17	0.5 mile	0.5 mile	1.0 mile	2.0 miles
March 24	0.75 mile	0.75 mile	1.5 miles	3.0 miles
March 31	1.0 mile	1.0 mile	2.0 miles	4.0 miles
April 7	1.5 miles	1.5 miles	2.5 miles	5.5 miles
April 14	2.0 miles	2.0 miles	3.0 miles	7.0 miles
April 21	2.5 miles	2.0 miles	3.5 miles	8.0 miles
April 28	3.0 miles	2.0 miles	4.0 miles	9.0 miles
May 5	3.0 miles	2.0 miles	5.0 miles	10.0 miles
Race Week	2.0 miles	2.0 miles	6.2 miles*	10.2 miles

*Elizabeth River Run, May 17, 2003; Starting time = 9:00AM