Intermediate Aerobic Group
| Join this group if….. | ||
| You can run or walk 2 or 3 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 about a variety of running workouts and the structure of a running "session" | ||
| Increase long run from 2-3 miles to 4-5 miles | ||
| increase weekly mileage from 5-7 miles to 10 miles | ||
| Exercise 3 to 4 times a week | ||
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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 | ||
| Weekly Schedule | Workout Type | Perceived effort |
| M | Rest | |
| T | Easy run | 3 |
| W | Rest | |
| Th | Intensity workout | 6 to 8 |
| F | Rest | |
| Sat | Long Run | 4 to 6 |
| Sun | Rest or Cross Train | 3 to 5 or rest |
Workout Session Schedule |
6:30 | Warmup |
| Stretch | ||
| 7:00 | Workout | |
| Cooldown | ||
| 7:30 | Core/Drills (track) |
Overview of the Intermediate Aerobic 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)