Half Marathon 10K 5K Training Program
by Coach Steve, BOISE RunWalk
Here is a suggested training program for entry-level runners and walkers who can be ready for the September 29 Race 2 the Summit Half Marathon 10K 5K. Prepared by Steve Blake, Head Coach, BOISE RunWalk.
Runners and walkers training for the Race 2 the Summit can begin formally training for this target event on July 21, or earlier. But to be able to do the Race 2 the Summit and enjoy your quality of life after the race, you should be able to handle the training schedule below. People may start anytime prior to July 21 and be ready for the formal schedule July 21.
Each week, run/walk one (1) long distance workout measured in miles, plus 2-3 short distance workouts measured in minutes. The schedule below shows suggested weekly long distance workouts that will prepare you for the Race to the Summit. Individuals are to chose their own convenient days for the 2-3 shorter workouts. Avoid shorter workouts the day prior and the day after your longest.
Training Guidelines - Pace
The schedule below does not consider how slow or fast one is while doing the workouts because pace is a coaching variable that applies to individual coaching. If you are interested in learning more about training pace, please consider joining the group training program at BOISE RunWalk where we coach individuals in large groups to target long distances. You may also learn about training pace from a variety of other sources including www.boiserunwalk.com
That said, a general pacing recommendation for inexperienced runners and walkers, is to slow down and do your workouts at a pace that prevents injury. This pace will generally be your target race pace, which many inexperienced runners/walkers don’t know. Therefore, we recommend you slow down.
For all athletes including elite, the training pace will be fairly slow during the first 3-6 weeks of a training program. Speed can then be added doing intervals, not on longest workouts, but better on one of the shorter weekly workouts. Again, for a complete coaching on this complicated topic and more, join BOISE RunWalk for it’s structured group training program, Boise’s most popular and largest training program since 2003.
Training Schedule of Long Distance Workouts
People training for the Race 2 the Summit are invited to join BOISE RunWalk. You must complete the online membership form, and submit payment.
To contact Coach Steve, phone (208) 639-1434
Visit our BOISE RunWalk Facebook group