Encouraging all experienced walkers and runners to improve your personal records
in the 5K, ½ marathon, or marathon on Sunday, October 18, 2009.
Beginners are invited to participate in a comprehensive educational training toolkit
program with the ultimate goal of completing your first event on Sunday, October
18, 2009.
Check out the calendar of FREE wellness events on the home page…all fitness levels
will be challenged!
Take advantage of the group walking and running events and the fitness classes in
the Columbus Metro Parks. Socialize and have fun while performing cardiovascular,
strength training and stretching activities.
Step By Step Corporate Challenge 5K, ½ Marathon, and Marathon Training Programs
Contact your team captain for access to the intermediate and advanced training
programs including the following:
Intermediate
The intermediate program is designed for runners who have completed several races
and want to start improving their times. The intermediate program is an 8 week program
designed to “peak” the runner on race day.
The simple concept is to run faster on race day. To achieve this, you need to run
longer in some workouts and shorter but faster in other workouts. The longer workouts
increase stamina, while the shorter and faster workouts increase speed. This combination
is vital in running faster times.
There are three main concepts to understand when moving up to this level. These
concepts are listed below.
- Tempo run – Tempo runs consist of an easy warm-up running pace for 10-20 minutes
followed by a near race pace for 10-15 minutes followed by a cool down period of
10-15 minutes.
- Intervals – Intervals are normally run on a track or other measured distance. Interval
workouts consist of running 400-1000 meter race pace followed by a recovery of 90-180
seconds. This workout should be preceded and followed by a 10-15 minute easy run
- Test races – Test races are designed to test your fitness level a few weeks before
the big event. They are also an excellent workout.
Advanced
The advanced program is designed for runners who have trained for and raced several
5k’s and in a few longer races like 10K’s or half–marathons, and desire to improve
their times in this shorter distance. This program makes assumptions that you are
fit enough to run almost every day, and have developed a “base” of higher mileage
leading up to the final 8 weeks before race day.
Build a Base
First, let’s discuss the “base” mileage leading up to the final 8 week schedule.
This phase consists of mainly longer runs to build stamina. These runs should be
5 – 9 miles and run at a pace comfortable enough to hold a conversation if you train
with a partner. The base building phase is normally 12-16 weeks in duration. Adding
an 8K – 15K race every 2 -3 weeks to this schedule will incorporate some faster
running. You can also add 1 hill workout session per week.
Hill workouts
Another aspect of running faster times is strengthening the muscles that propel
you forward. A good way to strengthen those muscles is by incorporating “hill workouts”
into your program. A hill workout consists of 2 miles fast running followed by running
hills. An ideal hill has a low to medium grade and is 150-200 yards long. The pace
up the hill should be fast but not an all-out sprint. Once you are up the hill accelerate
for 30-40 yards. Jog or walk back to the hill and run down at a tempo pace with
another acceleration at the bottom of 30-40 yards. This should be repeated 6-8 times.
You can also find a running route with numerous hills and employ these techniques
in the overall workout. Done properly, this workout will test your legs and lungs.