Dowd YMCA Spring 2008 10K Training: Week #1 Training Info

Hello Dowd Runners,

I am attaching the week by week training plan for the 5K finish goal. Basically you will be running/walking at least 3X per week. Wednesdays will be our longer distance run so try to run that with the group. On Mondays we will do a shorter distance run and then have our weekly meeting afterwards. You will also need to run for at least 30 mins one other day of the week. That could be any other day except Tues which is the day before our longer runs. I am showing that on Sat in this plan. Also I have put in some optional walking sessions as well as cross-training. I would suggest maybe some strength training for 30-45 mins twice a week in addition to 30 mins of moderate walking. If you are taking classes at the Y you may want to try one of the total strength or strength and stability classes as these have less intense cardio. One day per week should be a total rest day. I suggest this be on Tues or Thurs but that is your call. In the schedule, I have it shown on Thurs. You could also attend a yoga class or do some flexibility training (like the foam roller) on this day. Again that is optional but try to keep any cardio at low intensity.

Remember we will meet on Monday evening at 6:30pm at the pool entrance of the Y for our 30 min run. Immediately after the run we will drive over to Run for your life on Park Road to have a presentation on running gear/shoes. If you want to meet us at RFYL we will be meeting there around 7:15pm. We should be done by 8pm. I have put the course for week #1 on our website called "Week 1 Training Route" : http://www.mapmyrun.com/community/groups/599309133/routes. Also we will meet on Wed at 6:30pm at the pool entrance. On Wed you can leave as soon as you finish the run.

If you have questions, email me or we can discuss tomorrow.