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The Training Guide for the Classic
Prepared by: Virginia “Gini" Davis, Physical Therapist; Crescent City Physical Therapy Click here to download the CCC 2012 TRAINING CALENDAR!
Program are provided for 1) beginning walkers who wish to train to complete the Crescent City Classic, 2) regular walkers who want to jog the Classic and 3) we have included a training program for Runners. Guidelines for picking a training schedule*:
Choose a schedule that best suits your ability. Walking and jogging guidelines are provided below. An advanced training guideline is beyond the scope of this article. If you are a regular walker (two miles, four to five times a week or more) and you want to train to jog the race, you may begin the jogging schedule. If you are a "new" walker, begin with day one of the walker schedule.
For those who already walk or run, but who want to increase their overall mileage in order to complete the race, you may begin by matching your present mileage to the mileage some weeks ahead in the schedule and begin there. For example, if you already run three miles, begin the schedule at the three mile point and build from there.
- Be flexible but diligent in completing your daily and weekly goals. Do not train more than three consecutive days at one time. Use two rest days during the week. Try not to take consecutive rest days. Choose reasonable times of the morning, day or evening to complete your daily goals. Find a friend of like physical ability to train with – it will help keep both of you motivated.
- Run your daily miles in one session, without interruption.
- Gradually increase your miles according to the schedule. The variations in daily mileage throughout the schedule are placed so that your body has a chance to rest and heal itself. It also decreases the risk of stress fractures and other injuries.
- The training guide is meant to provide a general guideline to 10K race training. It also allows you the flexibility to include other important daily activities such as work and family activities.
- Stair steppers, stationary bikes, cross-country machines and treadmills are very useful when the weather is unfavorable, or for cross-training.
- Be sure to check with your physician prior to training.
- Most importantly – Have Fun!
A program is provided for beginning walkers who wish to train to complete the Crescent City Classic. If you are already a regular walker and want to prepare to jog the Classic, the 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. It has worked for many people over many years.
This is the first year that we have included a training program for Runners. This schedule is designed for people who are already joggers averaging approximately 17–18 miles per week 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 very basic program, easy to follow. First, the program will emphasize distance for endurance, and then, the second phase will continue the increased weekly mileage while incorporating a speed-training workout, once a week. It is important to note that we do not increase distance and speed at the same time. That would be a prescription for injury.
During the first month distance will increase from a long run of 6 miles, to a long run of 10 miles. Once that distance has been achieved, and your total mileage/week has increased from approximately 17-20 miles per week to 30 miles per week, we will plateau there for several weeks before beginning speed work. 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 with additional mileage or speed. Do only what you can do comfortable. See your physician should discomfort persist.
Speed work will be very simple and will be placed in the middle of the week, thus allowing for recovery time before and after longer runs. The focus will be on lifting the legs and moving them faster. Moving up onto the toes for push off. Momentum should be forward, not bouncing up and down. Remember to use your arms while stabilizing your trunk.
There will be 2 speed workouts. Speed workout I will begin in February followed by a progression to Speed Workout II beginning in late March. Each speed workout will begin with a 1 mile easy warm up jog followed by stretching of the hamstrings and calfs. 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!
*All runners should consult their physician before initiating this training program. It is important to inform your personal physician of all family health history.
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