This is a free class so people are free to join at any point in the training. Please spread the word, we want this to be a fun group where we help each other reach our running goals.
We have a considerable range in fitness and ability. We have training schedule for Beginners or Advanced Runners, so remember to pick the training schedule that is appropriate for where you are at TODAY. We don't want you to overachieve and wind up injured in two weeks. Start slow and build over the program. The program is building towards the RRISD Project Grad 5km at the Dell Diamond on Sat March 3.
A few items: All workouts will be by time...it is not how far you run on those sessions but rather how long....a 45 min workout for someone running 10 min miles is just as relevant as a 45 min workout by someone running 6 min miles. Fun and social interaction are two of the prime goals for this program. We want you to gain fitness and run well in a fun and inclusive environment.
Athletes are responsible for their own registration to the RRISD Project Grad 5km.
Scale of Effort |
| EZ/ Recovery |
completely relaxed and effortless |
| Base |
Steady effort that you can maintain indefinitely |
| Moderate (mod) |
Aware that you are working but it feels good |
| Strong |
Discomfort beginning to show halfway through interval, quite aware of breathing |
| Fast |
Determined effort from the beginning, Very pronouced breathing. |
| Max |
You want it to end NOW! |
Workout Key |
Fartlek |
Continuous effort with timed intervals included. Recovery between intervals is active (you keep running or cycling for the rest) |
| Base |
Long easy efforts. You should be able to talk throughout. |
| EZ |
Very light effort. Designed to promote recovery. |
| Race Pace |
Your goal pace for a goal race - These are done over much shorter intervals than the race and should feel only moderately hard. |
| w/u |
Warm-up - ez effort to get your body temp and muscles warmed up and ready for more strenuous efforts, usually includes some drill work and/or strides |
| c/d |
EZ effort at the end of intervals to help flush waste products from your muscles and speed recovery |
| Full Recovery |
recover until your HR returns to pre-interval level |
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. | Hill Country Running 5k BEGINNER Program | | | | | | | |
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. | | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
. | Week 1 | Intro | Day Off | Workout at HCR with Core work | Day Off | Day Off | 20 min run - 45 sec running with 90 secs walking | Day Off |
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. | Week 2 | Workout at HCR | Day Off | Workout at HCR with Core work | Day Off | Day Off | 22 min run - 60 secs running with 90 sesc walking | Day Off |
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. | Week 3 | Workout at HCR | Day Off | Workout at HCR with Core work | Day Off | Day Off | 24 min run - 90 secs running with 60 sec swalking | Day Off |
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. | Week 4 | Workout at HCR | Day Off | Workout at HCR with Core work | Day Off | Day Off | 20 min run - 2 min of running with 60 secs of walking | Day Off |
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. | Week 5 | Workout at HCR | Day Off | Workout at HCR with Core work | Day Off | Day Off | 24 min run - 3 min of running with 1 min walking | Day Off |
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. | Week 6 | Workout at HCR | Day Off | Workout at HCR with Core work | Day Off | Day Off | 29 min run- 5 min of running with 1 min of walking | Day Off |
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. | Week 7 | Workout at HCR | Day Off | Workout at HCR with Core work | Day Off | Day Off | 31 min run -7 min of running with 1 min of walking | Day Off |
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. | Week 8 | Workout at HCR | Day Off | Workout at HCR with Core work | Day Off | Day Off | 21 min run - 10 min of walking with 1 min of walking | Day Off |
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. | Week 9 | Workout at HCR | Day Off | Workout at HCR with Core work | Day Off | Day Off | Race | Day Off |
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. | Hill Country Running 5k ADVANCED Program | | | | | | | |
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. | | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
. | Week 1 | Intro | 20 min ez run | Workout at HCR with Core work | Day Off | Hilly 25 min run | 30 min fartlek run with 4,3,2,1 min mod effort each with 2 min ez | Day Off |
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. | Week 2 | Workout at HCR | 25 min ez run | Workout at HCR with Core work | Day Off | Hilly 30 min run | 35 min run as 15 min ez then do 5 X 1 min mod with 1 min ez, 10 min c/d | Day Off |
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. | Week 3 | Workout at HCR | 20 min ez run | Workout at HCR with Core work | Day Off | 20 min ez run | 40 min ez run | Day Off |
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. | Week 4 | Workout at HCR | 25 min ez run | Workout at HCR with Core work | Day Off | Hill repeats as 10 min w/u then do 4 X 1 min hill climbs - recover on way down, 10 min ez c/d | 45 min base run | Day Off |
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. | Week 5 | Workout at HCR | 30 min ez run | Workout at HCR with Core work | Day Off | Hill repeats as 10 min w/u then do 4 X 90 secs hill climbs - recover on way down, 10 min ez c/d | 50 min base run | Day Off |
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. | Week 6 | Workout at HCR | 20 min ez run | Workout at HCR with Core work | Day Off | 30 min ez run | 35 min run as 15 min ez then do 5 X 1 min mod with 1 min ez, 10 min c/d | Day Off |
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. | Week 7 | Workout at HCR | 30 min ez run | Workout at HCR with Core work | Day Off | Tempo run as 10 min w/u then 15 min building effort every 3 min, 5 min ez c/d | 50 min base run | Day Off |
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. | Week 8 | Workout at HCR | 35 min ez run | Workout at HCR with Core work | Day Off | Tempo run as 10 min w/u then 20 min building effort every 4 min, 5 min ez c/d | 45 min base run | Day Off |
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. | Week 9 | Workout at HCR | Day Off | Workout at HCR with Core work | Day Off | 20 min run with 3,2,1 min mod fartlek as "feel good" efforts | Race | Day Off |
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