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The Medical Center 10k Classic
Physical Activity
Readiness Assessment
Training Schedules
Eating For Energy
Improving Your Cardiovascular Fitness
Keeping Your Cool
Stretching
Warming-Up & Cooling-Down
Final Preparations for the Big Event
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TRAINING SCHEDULES
10k Training Program
Goal: To finish The Medical
Center 10k
Classic (6.2 miles) in less than 70 minutes on Saturday, 10/25/08.
Mileage Conversion: 1 Mile = 7
minutes of racing OR 8 minutes of running OR 10 minutes of jogging OR 12
minutes of race walking OR 15 minutes of brisk walking
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WEEK |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
Week 1
9/1/08
|
Stretch & Strengthen
|
2.5 mile run
|
30 min Cross-Training
|
2 mile run + Strength
|
Rest
|
40
min Cross-Training
|
3 mile run
|
Week 2
9/8/08
|
Stretch & Strengthen
|
2.5 mile run
|
30 min Cross-Training
|
2 mile run + Strength
|
Rest
|
40
min Cross-Training
|
3.5
mile run
|
Week 3
9/15/08
|
Stretch &
Strengthen
|
2.5 mile run
|
35 min Cross-Training
|
2 mile run + Strength
|
Rest
|
50
min Cross-Training
|
4 mile run
|
Week 4
9/22/08
|
Stretch &
Strengthen
|
3 mile run
|
35 min Cross-Training
|
2 mile run + Strength
|
Rest
|
50
min Cross-Training
|
4 mile run
|
Week 5
9/29/08
|
Stretch &
Strengthen
|
3
mile run
|
40
min Cross-Training
|
2 mile run + Strength
|
Rest
|
60
min Cross-Training
|
4.5 mile run
|
Week
6
10/6/08 |
Stretch &
Strengthen
|
3 mile run
|
40
min Cross-Training
|
2 mile run + Strength
|
Rest
|
60
min Cross-Training
|
5 mile run
|
Week 7
10/13/08 |
Stretch &
Strengthen
|
3 mile run
|
45
min Cross-Training
|
2 mile run + Strength
|
Rest
|
60
min Cross-Training
|
5.5 mile run
|
Week 8
10/20/08 |
Stretch &
Strengthen
|
3 mile run
|
30 min Cross-Training
|
2 mile run
|
Rest
|
RACE: 10k Classic |
Celebrate your success!! |
^Top
5k
Training Program
Goal: To
finish The Medical Center 5k (3.1 miles) in less than 40 minutes on
Saturday, 10/25/08.
Mileage Conversion:
1 Mile = 8 minutes of running OR 10 minutes of jogging OR 12 minutes of
race walking OR 15 minutes of brisk walking OR 20 minutes of strolling
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|
WEEK |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
Week 1
9/1/08
|
Rest or run/walk |
1.5 mile run
|
Rest or run/walk |
1.5
mile run |
Rest
|
1.5 mile run
|
30-60 min walk
|
Week 2
9/8/08
|
Rest or run/walk
|
1.75
mile run
|
Rest or run/walk |
1.5
mile run
|
Rest
|
1.75 mile run
|
35-60 min walk
|
Week 3
9/15/08
|
Rest or run/walk
|
2 mile run
|
Rest or run/walk |
1.5
mile run
|
Rest
|
2 mile run
|
40-60 min walk
|
Week 4
9/22/08 |
Rest or run/walk
|
2.25
mile run
|
Rest or run/walk |
1.5
mile run
|
Rest
|
2.25 mile run
|
45-60 min walk
|
Week 5
9/29/08
|
Rest or run/walk
|
2.5
mile run
|
Rest or run/walk |
2 mile run
|
Rest
|
2.5 mile run
|
50-60 min walk
|
Week
6
10/6/08 |
Rest or run/walk
|
2.75
mile run
|
Rest or run/walk |
2 mile run
|
Rest
|
2.75 mile run
|
55-60 min walk
|
Week 7
10/13/08 |
Rest or run/walk
|
3 mile run
|
Rest or run/walk |
2 mile run
|
Rest
|
3 mile run
|
60 min walk
|
Week 8
10/20/08 |
Rest or run/walk
|
3 mile run
|
Rest or run/walk |
2 mile run
|
Rest
|
RACE: 5k |
Celebrate your success!! |
^Top
1.5 Mile Training Program
Goal: To finish The Medical Center 1.5 mile walk
in less than 30 minutes on Saturday, 10/25/08.
Mileage Conversion:1 Mile = 15 minutes of brisk
walking OR 20 minutes of strolling OR 30 minutes of leisurely walking
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|
WEEK |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
|
Week 1
8/18/08
|
Stretch & Strengthen
|
7 min walk
|
15
min Cross-Training
|
7 min Walk + Strength
|
Rest
|
7 min walk
|
15
min Cross-Training
|
|
Week 2
8/25/08
|
Stretch & Strengthen
|
10 min walk
|
15
min Cross-Training
|
10 min Walk + Strength
|
Rest
|
10 min walk
|
15
min Cross-Training
|
|
Week 3
9/1/08
|
Stretch & Strengthen
|
12 min walk
|
7 min Walk + Strength
|
12 min Walk + Strength
|
Rest
|
12 min walk
|
15
min Cross-Training
|
|
Week 4
9/8/08
|
Stretch & Strengthen
|
15 min walk
|
15
min Cross-Training
|
15
min Walk + Strength
|
Rest
|
1 mile
|
15
min Cross-Training
|
|
Week 5
9/15/08
|
Stretch & Strengthen
|
20 min walk
|
7 min Walk + Strength
|
20
min Walk + Strength
|
Rest
|
1 mile
|
20
min Cross-Training
|
Week 6
9/22/08 |
Stretch & Strengthen |
25 min walk |
20
min Cross-Training
|
25
min Walk + Strength
|
Rest
|
1 mile
|
20
min Cross-Training
|
Week 7
9/29/08 |
Stretch & Strengthen |
30 min walk |
25
min Cross-Training
|
30
min Walk + Strength
|
Rest
|
1.5 miles
|
25
min Cross-Training
|
Week 8
10/6/08 |
Stretch & Strengthen |
35 min walk
|
30 min Cross-Training
|
35
min Walk + Strength
|
Rest
|
1.5 miles
|
30 min Cross-Training
|
Week 9
10/13/08 |
Stretch & Strengthen |
35 min walk
|
30 min Cross-Training
|
35
min Walk + Strength
|
Rest
|
1.5 miles |
30 min Cross-Training
|
Week 10
10/20/08
|
Stretch & Strengthen |
30 min walk
|
35 min Cross-Training
|
25
min Walk + Strength
|
Rest
|
Classic 1.5 Mile Walk |
Celebrate your success!! |
^Top
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