Crescent City Fall Classic COUNTDOWN:

Fall Classic Training

CCC Training Guides provided by CCC Training Director: Virginia “Gini” Davis, Physical Therapist, Crescent City Physical Therapy - a Division of Moreau PT

 

CLICK HERE FOR THE 2017 TRAINING GUIDE

 

Many of you have followed the training program for the Allstate Sugar Bowl Crescent City Classic 10k race, but you may not realize that there is ALSO a 5k race every Fall.  This race has an emphasis on youth running, thus presenting a great time for you and your entire family (yes, kids included), to get together and walk and/or run this great race coming up November 5th!  This event, just like the longer, larger 10k race is organized around the promotion of fun and fitness!

The Official 5k Training Program is organized much like the training schedule for the longer 10k race; however, training for this race takes place easily over two months as you only need to be ready to walk, jog or run 3.1 miles.  The Official Training Program begins slowly and offers schedules for those who want to walk, jog and/or run the event.  If you are not a regular exerciser, think about training to walk the race. If you are a regular walker who is interested in jogging either part or all of the course, you may want to try out the jogger training schedule. Finally, if you are already a jogger and you want to run or race this event, begin training on the runner schedule which also incorporates a speed training component.

*Remember: always consult your physician before beginning any new exercise program. Also, this schedule is not etched in stone - take your time and listen to your body.

 

Runners Speed Workout

 

During the first training phase Runners’ distance will increase from a long run of 4 miles, to a long run of 8 miles.  Once that distance has been achieved 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 additional 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. 

Speed Workouts will begin one month before Race Day.  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:

  • 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)
  • 20second speed work (run as fast as you can), followed by a 30 second recovery (easy jog)
  • 10second 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.

 

ST. PATRICK'S DAY CLASSIC
ST.PATRICK'S DAY CLASSIC
CRESCENT CITY CLASSIC 10K
CRESCENT CITY CLASSIC 10K
CRESCENT CONNECTION BRIDGE RUN
CRESCENT CONNECTION BRIDGE RUN
CRESCENT CITY FALL CLASSIC
CRESCENT CITY FALL CLASSIC
CELEBRATION IN THE OAKS
RUN/WALK
CELEBRATION IN THE OAKS RUN/WALK
CRESCENT CITY LEVEE RUN
>CRESCENT CITY CLASSIC LEVEE RUN