Husky Spirit 5K
Wednesday, September 11, 2013
This program will be most beneficial for beginner runners especially those training for the SCSU On the Move 5k race taking place on April 12th. The running group will meet on Tuesdays and Fridays from 12pm-1pm. We will meet as a group in the recreation center’s student lounge (by the indoor climbing wall). An optional group run on Monday afternoons at 4pm will also be offered for participants who are interested. The program begins on Tuesday, February 14th and continues through race day! The group, however, will not meet during spring break week (March 5-9th). Runners will be introduced to various running and race training techniques. Runners will also have the opportunity to build up their running endurance and properly prepare for the 5k race. This is a great opportunity to meet other runners as well as stay motivated to attain your fitness goals!
SCSU Wellness Challenge Running Camp Schedule
|1 Feb. 13-19||Group: 12-1pm Intro/ easy run (Dome)||Cross-train||Walk or rest||Group: 12-1pm 1 mile time trial (field house)||Long run or walk/run 2 miles||Rest|
|2 Feb. 20-26||Group easy run||Group: 12-1pm Tempo Run and Abs workout||Cross-train||Easy run/walk or rest||Group: 12-1pm Intervals and strength training||Long run or walk/run 2-3 miles||Rest|
|3 Feb. 27-Mar. 4||Group easy run||Group: 12-1pm Circuit training||Cross-train||Easy run or rest||Group: 12-1pm Speed workout||Long run 2-3 miles||Rest|
|Spring Break March 5th-March 9th: No group training this week|
|4 Mar. 12-18||Group easy run||Group: 12-1pm Outdoor long run (weather permitting)||Cross-train||Easy run or rest||Group: 12-1pm Hill workout – strength training||Long run 3 miles||Rest|
|5 Mar. 19-25||Group easy run||Group: 12-1pm Circuit training||Cross-train||Easy run or rest||Group: 12-1pm Cross-training (Flag football or other activity)||Long run 3-4 miles||Rest|
|6 Mar. 26-Apr. 1||Group easy run||Group: 12-1pm Intervals and strength training||Cross-train||Easy run or rest||Group: 12-1pm Outdoor long run/abs workout||Long run 3-5 miles||Rest|
|7 Apr. 2-8||Group easy run||Group: 12-1pm Tempo run and abs workout||Cross-train||Easy run or rest||Group: 12-1pm Outdoor long run||Long run 3-4 miles||Rest|
|8 Apr. 9-12||Group easy run||Group: 12-1pm Easy run||Rest||RACE DAY! 5K race J|
Above is the running camp training program and a suggested 8 week schedule. The activities listed on the other days are suggestions and certainly optional for running camp participants. Feel free to change and modify the above schedule on days the group does not meet as you would like.
Monday: Group easy run – these group runs are optional each week. Anyone interested in joining can meet in Halenbeck Hall by the desk just outside the field house entrance shortly before 4pm. The group will leave for an easy outdoor (weather permitting) run at 4pm. We will run anywhere between 2-5 miles depending on what the group decides. In the event of poor weather, the group run will either be canceled or moved to the Dome if space allows.
Tuesdays/Fridays: Group training - group training will be in the Dome (unless noted otherwise) from noon-1pm. The training focus is listed on the schedule above. In addition, most training dates will incorporate warm-up activities, stretching, and cool down time.
Wednesday: Cross-train – on these training days, if possible, do some kind of cardio activity other than running. Incorporating variety in your workout is important. This will help your body recover while working a wider range of muscles as well as help prevent burn out. Cross-training can include any activity you enjoy. Some suggestions are listed below:
Light weight lifting
Thursday: These are recovery days. Depending on how you are feeling each week, for an easy run or walk, do some light cross-training activity to choose to rest.
Saturday: Long run – these workouts will help build your endurance. Suggested long run mileages are listed but feel free to run at a distance you feel comfortable. These runs should be at a comfortable pace that you can sustain for the entire distance you choose to run.
Sunday: Rest – incorporating rest days into your training program is essential! Your body needs time to recover. This will help avoid muscle strain from overuse and other injuries.
Coach: Staci Lahr is a graduate student at SCSU in the Master of Business Administration program. She is an avid runner with a special interest in trail running. She ran competitively for several years at the collegiate level and also enjoys frequently participating in road races of various distances. Staci has also worked with athletes and beginner runners assisting them with their training and helping develop workout plans based on their competitive or fitness goals. She is looking forward to sharing her training and running techniques with program participants and help them prepare for the big race!
Free to those in the SCSU on the Move
$25.00 for all others
Limited to 20 participants.
Save a slot by e-mailing Staci Lahr at firstname.lastname@example.org for immediate questions call 308-6692.