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FIRST DAY OF FALL TRAINING: 5K through Marathon

September 5th, 2021 in
When:
September 9, 2021 @ 5:30 pm – 6:30 pm
2021-09-09T17:30:00-05:00
2021-09-09T18:30:00-05:00
Where:
St. Joseph's Academy BACK parking lot
Come in from Kleinert Ave.side

Welcome everyone. I am Jenni Peters who will be directing your training this Fall.

Each Sunday, I’ll be posting run distances, workout, running maps and meeting locations.

 

HOW DO I KNOW WHICH WORKOUT TO DO?

5k Beginners – I will designate which workout that you are going to do

Inexperienced Runners, Experienced Runners(typically with Half Marathon goals)  and Aspiring Marathoners – chose the distance and workout that best meets your experience and goals. That may change over the weeks as you get more comfortable with the process.

HOW DO I KNOW WHERE TO GO?

Look over the maps I post.

There will always be 30-40 of the Regulars that know where to go if you need to follow. BUT BEING FAMILIAR WITH THE ROUTES IS HELPFUL!

HOW DO I KNOW WHAT YOU MEAN FOR ME TO DO IN THE WORKOUT?

I explain some of the basics before every workout.

But with a big group to speak to sometimes it’s still unclear. This is where our Regular Experienced Runners will step in and help you. Ask them if you need to.

***For the Regular Runners – we are starting over from here to build towards January. For some of you the workouts over the next few weeks will easier than what you did this summer. But that’s what a “Build” program is about, Enjoy it.

HERE WE GO…

5K – meet with your coaches. Using shady Kleinert Ave. you will walk or walk/jog either 1/2 mile or 1 mile. It’s your choice. In that distance you will run 1 x 220 yard interval picking up your pace.

 

2.5 Miles – meet with me/Jenni. I will be working with this group for the first few weeks.

Follow the rest of the group out until we get to City Park. Then follow the map back to Kleinert.

https://www.mapmyrun.com/routes/view/4615381654

4 x 220 on shady Kleinert picking up the pace. Jog back the other side of the boulevard for recovery.

Easy jog back to SJA.

 

4 Miles – easy run to warm up to Lake Erie. We have a marked course around the Lake that is a little over the length of a high school track(440 yards).

https://www.mapmyrun.com/routes/view/4615385116

Workout – 3 x 220 finishing the lake loop easy for recovery. Cones will be out to mark the stop and start.

Cool down back to SJA

 

5 Miles – easy run to warm up to Lake Erie. We have a marked course around the Lake that is a little over the length of a high school track(440 yards).

https://www.mapmyrun.com/routes/view/4615385116

Workout – 3 x 220 finishing the lake loop easy for recovery. One lap easy. 3 x 220 finishing the loop for recovery. Cones will be out to mark the stop and start.

Cool down back to SJA

My truck will be at Lake Erie with water.

 

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