Alright, Ladies. The time has come. Get your printers ready. Get your push-pins.
Let’s go hang up some flyers!
Retta was gracious enough to create this great summerrunners flyer for us! Click for the PDF printable version.
Hang them at work, coffee shops, wherever you can. Get creative! The more the merrier!
Here is the sign-up page! I look forward to running with you and your friends!
Okay. We’ve talked a little about what to expect and what you need to start thinking about. So here’s the plan itself.
If you want to be ready, you can start walking 30 minutes a day. That will set up a good base for you be able to transition into introducing some running intervals. It isn’t as hard as you think. Here’s what the first few weeks of the plan look like:
You don’t need to see any farther right now, just believe me – you can do it!
Here’s the google calendar if you want to import it into your google calendar or iCal.
Spread the word, ladies! We’ll see you on May 13th!
The Summer Runners plan isn’t just for those who want to run a 5K. Some of you can already do that and want to know what’s next. Easy!
This 10K is held on July 4th. Yes, it is July. Yes, it is hot. But it is a great day to start your holiday! It is a very high energy race with lots of spectators and even a few bands! It is a good time that you really don’t want to miss!
The program we are doing is based on the Hal Higdon Novice 10K training program. This program is based on mileage not time. I think it gets you better prepared to run the distance and will help you not feel like you are regressing if you are a recent C25K graduate.
I’ll be getting out more information in the coming weeks, but I wanted to give you the basic information.
Our first official 10K training run will be May 13th. We will be meeting Sundays at 4. The same time and location as the C25K runners. There will just be two different groups training at the same time. Locations will be posted here, on facebook, and on twitter as usual.
The training program available in both an excel format and a google calendar. Although the training will officially start in May, you want to make sure you are ready to jump right in! So my suggestion is that you follow the first week of the program from now until then.
Monday – Stretch and Strengthen
Tuesday – 2.5 mile run
Wednesday – 30 minutes cross training
Thursday – 2 mile run + strength
Friday – Rest
Saturday – 40 minute cross training
Sunday – 3 mile run
I’ll be posting additional ideas for stretch/strengthening and cross training, but for now, just do the best you can. You can also find Hal Higdon’s suggestions here.
Spread the word! Keep coming back here on Thursdays for more info.
And get excited! You’re going to run a 10K!!
Our next round of Couch to 5K will start on May 13th. Spread the word to all your friends!
Here’s are some things you need to know. Hopefully you will get excited and less anxious.
Group Run Logistics: We’re meeting at 4:00 in the lot behind the Liquor Barn in Hamburg. We’ll be walk/running the Brighton Rail Trail. “Trail” is partly paved and partly itty bitty gravel. It is at least a car width and is pretty flat. I love it there. It’ll be easy to go halfway and then turn around and come back. It is also close to Starbucks.
For the Training Plan:
Clothing: It is going to be warm. Dress as cool as you are comfortable. Once you get moving, you heat up about 20 degrees. So dress like you are going outside and it is 20 degrees warmer. If it is 70, dress like it is 90. Shoes are important too, but in the beginning, you’ll be fine with your regular tennis shoes.
The Plan: Start thinking about how you’re going to time the program. Are you going to use a stopwatch? An app on your smartphone? Podcasts on you iPod? I’ll have specific info about how to access each of these and brainstorm at the meetup. I am adding additional weeks at the end to make sure you are ready. You’ll be ready to run a Midsummer Night’s Run in August. I’ll be able to make sure you follow the plan at the group run even if you have no way to measure time.
Scheduling: The program requires 3 “runs” across the week, preferably with a rest day in between. Start thinking about what days would be best for you. Maybe you’ll be able to meet a friend who will be following a similar schedule that you can “run” with sometimes!
Trust Your Training: Most of us started here (myself included). You will be able to run a 5K at Race to Read. Don’t look to far ahead. Don’t let long runs scare you. There are many of us to show that the program works. You can do this.
If you have any questions, leave them in the comments. Sign up on the schedule page if you’re coming so we know to expect you!
Remember – It isn’t just a group run for our C25K friends. Everyone is welcome for half an hour or so on the trail and Starbucks!
Do you want to start running? Do you want to get back into it? Following this modified C25K program will have you ready to run a 5K at A Midsummer Night’s Run!
Couch to 5K is usually abbreviated C25K. And, to put it in simple terms, it changed my life. It is the program I used to start running. And I can’t even count the number of people I know who have used it. The program uses timed intervals of running and walking that build until you can run a 5K. You can use a stopwatch or the clock on a treadmill or an app on your phone or iPod. It typically takes 9 weeks program to go from “couch” to “running a 5K.” I think it assumes that your run pace is a little quicker than reality, so I’ve stretched it into 12 weeks for you.
The program will start on May 13th. The group will meet every Sunday at 4pm at a variety of locations around town. In addition to the Sunday group run, the program will have you run/walking twice during each week.If you want to get a head-start on the program, start walking for 30 minutes a day to build your base.
Be on the lookout for more information for Couch to 5K coming out over the next few weeks!
You can access the calendar here, or just scroll down below!
If you’d rather see it in the usual excel format, here you go.
