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"Experience has taught me how important it is to just keep going, focusing on running fast and relaxed. Eventually pain passes and the flow returns. It’s part of racing." –Frank Shorter

To help you achieve your goal in 2020, whatever it might be, we will be publishing monthly training plans.  The 10 Mile BEGINNER starts on June 29th and 10 Mile INTERMEDIATE training plan will begin July 13th.  For the 5K BEGINNER plan, August 3. Click the link below to download the week by week plans.

2020 Training Guide for the 5K & 10 Mile

The Training Plans are made by Coach Zack from T4 Endurance. T4 Endurance offers individualized coaching, nutrition, and analysis services. You can find more information about T4's services at www.t4endurance.com.

 

If you’re looking for help with your training, people to run with, new friends, and lots of fun checkout RunGR.  Need help finding the correct shoe or gear, visit our friends at Gazelle Sports.  To help you reach your goals, we also have listed additional training resources below. 

We also have created a Facebook Group designed for individuals new to the Bridge Run or running in general.  Simply join the group and ask your question.  As we get closer to race day, we will host a live chat to make sure you feel confident and ready.

   

Training Terms
Down Week: A planned week where you strategically run less mileage in order to allow your body and muscles to recover. 

Easy Run/Pace: Typically 1 minute slower than your goal race pace.  Don't know what that is?  It should be a pace where you can carry on a conversation with someone.  On a difficulty scale of 1-10 this should be a 5-6.

Tempo Pace: Typically 20 seconds slower than your 5K pace?  Don't know what that is?  It should be a pace where you can ask someone "how is this pace for you?".  If you are unable to, the pace is too fast.  If you can say more than that, you are going too slow.  
On a difficulty scale of 1-10 this should be a 7-8.

Warm Up (WU) /Warm Down (WD): Do these at your easy pace to help your body get ready to workout and stretch back out.

Hill Sprints: Find an incline where it will take you roughly 20 - 40 seconds to go from the bottom to top.  Run up said incline at an 8 on a difficulty scale of 1-10.

Cross Training: Some type of phyiscal activity that isn't running.  This is important to help strengthen other muslces in your body that running won't.  Consider swimming, biking, joining a summer sports league, lifting weights, yoga, or checkout some of the videos we have posted below.

Strides: A speed that is slightly slower than an all-out sprint.  Concentrate on taking efficent, good form strides as you move and elevate your knees.  Do this for roughly 75-100 meters.

Static Stretching: Traditional stretching (ie: touching your toes), generally holding for 15 to 30 seconds.

Dynamic Stretching: Stretching using active movement intended to warm up, loosen, and stretch mucles (ie: arm circles).

Alternating Progressions: A series of 1 mile repeats with each mile broken into deferent intensities that you alternate between, i.e. 600m hard effort followed by 1000m at medium effort with no rest in between. The average pace of your progressions should be close to you target race pace.

Resource Links & Videos
Core Workout Routine: http://www.youtube.com/watch?v=bhjtGRZX8j0&list=UUgUNk1BnoHxC0qgZ4W80Xmw

Injury Prevention: www.runnersworld.com/health/the-10-laws-of-injury-prevention?page=single

Stretching 101: www.gazellesports.com/info/168-Stretching101.html

Dynamic Stretching Routine: www.runnersworld.com/stretching/a-dynamic-routine

Hot Weather Tips: www.gazellesports.com/info/141-HotWeatherTips.html

Hydration: www.gazellesports.com/info/161-FluidReplacement.html

Running form: www.goodformrunning.com/

Running Etiquette: http://rungr.com/etiquette/

Myrtle Routine (focuses on hips & legs): https://www.youtube.com/watch?v=2GLrKr54yA0

Back Routine: https://www.youtube.com/watch?v=9KRpJg7r7bE

Pedestal Routine (core): https://www.youtube.com/watch?v=xS8jhZq1pJo

Lunge Routine: https://www.youtube.com/watch?v=-K_CiRml-vQ

Inspirational Quotes

"Running is the greatest metaphor for life, because you get out of it what you put into it." -Oprah Winfrey

“Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running.” -Sarah Condor

“If you want to become the best runner you can be, start now. Don’t spend the rest of your life wondering if you can do it.” -Priscilla Welch

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