Advanced Group.
| Join this group if….. |
| You can run at least 5 miles |
| You would like to increase the pace you run |
| You would like to be able to complete a 5k faster than before |
| Goals |
| Be able to complete a 5k faster |
| Learn more details about various running workouts and the structure of a running "session" |
| Increase long run from 2-3 miles to 4-5 miles, and weekly mileage to 14-15 miles |
| Improve knowledge of drills, strides and running form |
Continue learning your own pace |
| Season Objectives | Understand 3 different types of workouts |
| Understand how to structure a workout session (warmup, stretch, workout etc.) | |
| Understand how to structure a workout week | |
| Understand the different between aerobic and anaerobic (theory and practice based) | |
| Learn the fundamentals of running form, various drills, strides, stretching | |
| Learn the core workout | |
| Understand the perceived exertion scale |
| Workout Session Schedule | 6:30 | Warmup |
| Stretch | ||
| 7:00 | Workout | |
| Cooldown | ||
| 7:30 | Core/Drills (track) |
| Weekly Schedule | Workout Type | Perceived effort |
| M | Rest | |
| T | Steady or Tempo AND yoga | 5 to 7 |
| W | Rest | |
| Th | Intensity workout | 7 to 9 |
| F | Rest | |
| Sat | Long Run | 4 to 6 |
| Sun | Rest or Cross Train | 3 to 5 or rest |
Overview of the Advanced group
read more about this group (excel doc)
Thursday Night Workout Schedule
For details about the workouts we have planned each week (excel doc)
Weekly Workout Schedule
For details about what we suggest participants to do to build their running fitness other days of the week (excel doc)
Info for coaches
Helpful additional information for coaches (excel doc)