Crescent City Classic COUNTDOWN:

10k Training Guide

 


Prepared by CCC Training Director Virginia “Gini" Davis, Physical Therapist of Crescent City Physical Therapy - a division of Moreau PT
 

*All runners should consult their physician before initiating this training program.  It is important to inform your personal physician of all family health history

COMMIT TO IT!


RACE DATE:  Saturday, April 15, 2017 

The CCC 10k Road Race is always held on Saturday, the day before Easter Sunday. This year Easter is not until Mid-April, thus a few extra training weeks are available to prepare for Race Day on Saturday, April 15, 2017.  However, there is no time to waste whether you are a Walker, Jogger for Runner wanted to participate in this World Class Running Event!  Begin to Train NOW, Train EARLY, Train SMART!


REGISTER FOR IT!

YES, register NOW as a testimony to your commitment!  An added bonus:  EARLY registration is LESS expensive.  Registration fees increase the longer you wait to register.  Many use the CCC 10k Training Guide as the focus for their New Year Healthy Resolutions.  January 1, 2017 is the PERFECT time to begin training!  Use the CCC10k 2017 Training Guide published and available online (ccc10k.com) or in printed format available at area running stores.


TRAIN FOR IT!

This training program is designed to be easy and simple.  However, should you need additional information, please email me via the CCC10K Training Blog with your questions and/or problems.  Area specialty running stores and the New Orleans Track Club (NOTC) all will have designated group training days – a really fun way to meet and to train with other friendly runners.  These groups are open to ALL racers, runners and walkers – no experience is necessary!  We will keep a list of groups and days on the CCC10k website and on our Training Blog for you to consult.  Groups train Uptown from Magazine St and Audubon Park, or train routes around Mid-City, City Park, Oak Street and Downtown, just to mention few locations.  Check with your favorite local store and NOTC.

Runners and walkers may also want to participate in other race events during their training. Of note is the CCC10k sponsored 2 mile St. Patrick’s Day Race on Sunday, March 12, 2017 at 10:00 am on Metairie Road – stick around afterward for the St. Pat’s Parade for post-race FUN!

The CCC10k Focus is on Health and Wellness here in New Orleans.  Your COMMITMENT to Running or Walking are great ways to promote YOUR Health and Wellness while enjoying a World Class Event as your reward.  YOU will participate on the same race course with World Class runners and you will enjoy a race event that is ranked among the Top 10 Running Events in the WORLD!


RUN FOR IT!

Join the Official Charity Runner Program:

RUN FOR IT!  is the Official CCC10k Charity Runner Program and open to ALL participants.  Yes, ALL participants can register as an Official Charity Runner and ALL of their registration fees will be waived*. 

*Official Charity Runners register to participate to raise money for their choice of one of the 13 CCC10k Officially Recognized Charities.  A fundraising minimum of $200 is all that is required to support a wonderful cause.  Each Charity Runner will raise this small amount in whatever way he/she so chooses as a monetary donation.  PLUS, Charity Runners will receive lots of other special, free, PERKS – check the CCC10k website and join the FUN!  It is EASY and will help this special race to their $1M+ Community Contribution GOAL.  All money raised by RUN FOR IT Charity Runners will stay right here in New Orleans!


PLAN FOR IT!  
ATTEND IT! 
EXPERIENCE IT!  

The CCC10k Health and Fitness EXPO at the Hyatt Regency New Orleans
Thursday, April 13 and Friday, April 14, 2017 from 10 am – 8 pm!

This EVENT is for EVERYONE!  The EXPO is FREE AND OPEN to ALL registered and non-registered CCC10k participants.   EVERYONE is invited to ALL of the events scheduled including free exercise and fitness classes, educational programs by local health professionals and nutritional food preparation demonstrations by local chefs and nutritionists, ALL for the HEALTH of IT!  We will have featured speakers who will tell stories about the history of the Crescent City Classic, meet the elite runners AND many vendors displaying their most up to date fitness wear, fitness equipment and programs available locally.  It is ALL available at the EXPO!  

 

GENERAL TRAINING GUIDE INFORMATION

 

WALKER & JOGGER TRAINING PROGRAMS 2017:


The Crescent City Classic Walker and Jogger Programs are written for beginning walkers and joggers who wish to train for the Crescent City Classic10k Road Race,  April 15, 2017.  Everyone training for the race is encouraged to stick to the printed schedule for best results.  If you are already a regular walker and wish to jog or walk/jog the Classic, this jogging program will help you.  Programs are designed to allow you to train slowly, but surely, to complete the race without injury.  These training programs are Tried and True!  Year in and year out this 10k Training Program has helped thousands of people train safely and participate in this Great New Orleans Event while enjoying the healthy benefits of exercise!  Hopefully, you will continue your exercise habit long after the end of the race!


RUNNER SPEED TRAINING PROGRAM 2017:


This is the 14th year that we have included a 10k Training Program for RUNNERS.  This schedule is designed for people who are ALREADY joggers averaging approximately 17 – 18 miles/week and wish to “RUN” the race against the clock.  This is a schedule that will give the jogger a framework to train for additional distance AND for increased speed.  The Speed Training program is basic and easy to follow.  Phase 1 will emphasize distance for endurance, and Phase 2 will maintain the weekly training mileage while incorporating a progression of once a week speed-training workouts. 

*IMPORTANT NOTE: this RUNNER schedule will not increase distance and speed at the same time - that would be a prescription for injury.  

The first training month Runners will increase their distance from a long run of 6 miles to a long run of 10 miles.  Once that distance has been achieved and total mileage/week has increased from approximately 17 - 20 miles/wk to 30miles/wk, the weekly mileage will plateau and then speed training will begin.  It is important to note that the musculoskeletal system needs time to adjust to the additional stress of increased mileage.  If, at any time, you feel discomfort that persists during a run and/or over time, DO NOT continue to increase mileage and/or speed.  Consult your physician should discomfort persist.

The Speed Workout is very simple and is purposely placed in the middle of the week to allow recovery time before and after longer weekend runs.  

There are 2 Speed Workout Progressions.  Speed Workout #1 will begin on February 8, 2017 followed by progression to Speed Workout #2 on March 8, 2017.  Each speed workout begins with an easy 1-mile warm up jog followed by some gentle stretching of (at least) the hamstring and calf muscles.  Then an easy jog of another ¼ mile – ½ mile followed by interval training as follows:

Speed Workout I:

  • 10 second speed work (run as fast as you can), followed by a 30 second recovery (easy jog)
  • 20 second speed work (run as fast as you can), followed by a 30 second recovery (easy jog)
  • 30 second speed work (run as fast as you can), followed by a 30 second recovery (easy jog)
  • 20 second speed work (run as fast as you can), followed by a 30 second recovery (easy jog)
  • 10 second speed work (run as fast as you can), followed by a 30 second recovery (easy jog)
  • Following the last 30 second recovery, jog an easy 1 - 2 miles, then finish the workout with stretching.
  •  

Speed Workout II:

  • 10 second speed work (run as fast as you can), followed by a 30 second recovery, easy jog
  • 20 second speed work (run as fast as you can), followed by a 30 second recovery, easy jog
  • 30 second speed work (run as fast as you can), followed by a 30 second recovery, easy jog
  • 40 second speed work (run as fast as you can), followed by a 30 second recovery, easy jog
  • 50 second speed work (run as fast as you can), followed by a 30 second recovery, easy jog
  • 60 second speed work (run as fast as you can), followed by a 30 second recovery, easy jog
  • 50 second speed work (run as fast as you can), followed by a 30 second recovery, easy jog
  • 40 second speed work (run as fast as you can), followed by a 30 second recovery, easy jog
  • 20 second speed work (run as fast as you can), followed by a 30 second recovery, easy jog
  • 10 second speed work (run as fast as you can), followed by a 30 second recovery, easy jog
  • Following the last 30 second recovery, jog an easy 1 – 2 miles and then finish the workout with stretching.
  • Remember:  this schedule is not etched in stone – take your time.  Listen To Your Body.  Do No Harm!  REMEMBER:  the GOAL is to RUN the race without an injury!
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CRESCENT CONNECTION BRIDGE RUN
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CELEBRATION IN THE OAKS
RUN/WALK
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CRESCENT CITY LEVEE RUN
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