Training Guide FOR THE CLASSIC

CLICK HERE FOR THE 2014 TRAINING GUIDE!

Prepared by Virginia “Gini" Davis, Physical Therapist of Crescent City Physical Therapy
 


CCC Training Program INFO


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

 

Programs are provided for:

  1. Beginner walkers who wish to train to complete the Crescent City Classic
  2. Regular walkers who want to jog the Classic
  3. Runners 

 

The Crescent City Classic Walker and Jogger Programs are written for beginning walkers and joggers who wish to train for the Crescent City Classic 10k Road Race, on April 19, 2014.  Those training should try to stick to the printed schedule for best results.  If you are already a regular walker and wish to train to jog the Classic, this jogging program will help you.  Both programs are designed to allow you to train slowly, but surely, to complete the race without injury.  The training program is Tried and True:  year in and year out this 10k Training Program has helped thousands of people train safely and participate in this Great Event – all while enjoying the healthy benefits of exercise!

This is the 10th 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/wk and wish to “RUN” the race against the clock.  This is a schedule that will allow the jogger a framework to train for additional distance AND for time.  It is a basic program and easy to follow.  Phase 1 of the program will emphasize distance for endurance, and then, Phase 2 will maintain the weekly training mileage while incorporating a progression to once a week speed-training workouts.

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

2014 Speed Training Program 


During the first training month Runners’ distance will increase 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 work will begin.  It will take the musculoskeletal system time to adjust to the additional stress of increased mileage.  If, at any time, you feel discomfort that persists during a run or over time, DO NOT continue to increase mileage and/or speed.  Consult your physician should discomfort persist.

Speed work will be very simple and will be placed in the middle of the week, thus allowing recovery time before and after longer weekend runs. 

There will be 2 Speed Workout ProgressionsSpeed Workout 1 will begin on February 5, 2014 followed by a progression to Speed Workout 2 beginning on March 5, 2014.  Each speed workout will begin with a 1-mile easy warm up jog followed by (at minimum) gentle stretching of 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 recovery with an easy 1 - 2 mile jog, 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 recovery with an easy 1 - 2 mile jog, then finish the workout with stretching.

Remember: This schedule is not etched in stone - take your time and listen to your body!
 

Local Running Clubs

 



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