Fall Training for 10K, Half Marathon/Marathon(5K begins next Thursday)
Everyone please park in the parking lot in the back off of Kleinert Ave. There is a volleyball game in front.
Since this is the first day of fall training we will take just a few minutes to go over the basics. But we’ll go ahead and put them here:
- We meet on Mondays, Thursdays at 5:30 at locations all over Baton Rouge and do a variety of runs and workout types.
- Saturdays are at 7:30 a.m. and are the progression of longer runs.
- The workouts are a gradual buildup to improve strength, speed and endurance.
- Pick the workout that best fits your fitness and goals each day
**this group starts at running 3 miles. If you are not quite at that distance – start with the 5K group next week and then move into the longer workouts in October. Talk to Jenni if you are just not sure.
New Runners: 3 Miles steady run – start with the experienced group and run to Lake Erie and back. If you feel like it – do a few of the 220s around Lake Erie. If you have questions – don’t hesitate to ask on of the experienced runners.
Experienced Half/Full Marathoners – 5 Miles with 6 x 220 yard intervals picking up the pace. The word “cut-downs” means running an interval faster that the one before it.
The intervals start short early in training and get longer and harder as the months go on.
Warm up to Lake Erie – 3 x 220 cut-down finishing the lake loop for recovery. Jog an easy lap and get water. Duplicate the times on the first set.
Cool down back to SJA
IF YOU ARE PARTICIPATING IN “RECRUIT A RUNNER” MAKE SURE YOU BOTH SIGN IN