Fun Run Sponsor

Kurt and Dianne Weinfurther


Platinum Talon

Golden Talon



Mr. & Mrs. James P. Carreras

Silver Talon

Willow Oaks Office Building

ACF Environmental

Southside Hitch

The Petrucelli Family

Hayes and Fisk
The Art of Photography

The Chiappone Family

Steve and Joan Eliasek

Henry and Page Berling

Harry and Sheryl Black

Bronze Talon

Commonwealth Catholic Charities

James River Physical Therapy

Allstate

Tax and Financial Services,LLC

Midlothian Athletic Club

In-Kind Sponsors
Runner Bill's Sports
Joe and Kim O'Hallaron
Stemmle Plumbing
Starbucks
O'Toole's Restaurant
McKesson Medical-Surgical
acac
Katherine Dec, MD with CJW Sports Medicine
McDonald's Stony Point
Team Hensley-RE/MAX Commonwealth
Redlee SCS
Applebees

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1: Sept. 5th			Run: 21 minutes of exercise broken up into three five minute segments of running with a two minute walk break in between.  So run for five minutes, walk for two, run for five minutes, walk for two, run for five minutes and walk for two.  Keep your running easy but try for a fast walk.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.	Run:    Exercise around 26 minutes today breaking the running into 4 five minute segments with a 90 second walk in between.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.
2: Sept. 12th	Run:  24 minutes of exercise broken up into five - four minute segments of running with a one minute walk break in between.  So run for four minutes, walk for one, run for four minutes, walk for one, etc.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.	Run:  Run for 5 minutes and then run 4x3 minutes at a faster pace than usual with one minute walk recovery in between each segment.  I don’t want you running “all out” today but just a little bit harder than you normally might on your own.  We’ll walk/jog an easy cool down.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.	Run:  We’ll run three 8 minute segments today with a two minute walk break in between.  It’ll be 30 total minutes of exercise.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.
3: Sept. 19th	Run:  30 minutes of exercise broken up into five 5 minute segments of running with a one minute walk break in between.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.	Run:  This week’s workout will be similar to last weeks – warm up a few minutes with some easy running and then we’ll run 4x5 minutes of faster running with two minutes recovery in between.  It’s twenty total minutes of harder running so it may be a little bit tough for some of you.  Just hang in there and go at your own pace.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.	Run:  Same long run as last week – 3x8 minutes with a two minute walk break in between for 30 minutes of exercise.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.
4: Sept. 26th	Run:  36 minutes of exercise broken up into six 5 minute segments of running with a one minute walk break in between.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.	Run:  This week we’re going to run 2x8 minutes hard with 2.5-3 minutes recovery in between.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.	Run:  We’ll up the long run this week to 3x10 minutes with a two minute walk break in between for 36 minutes of exercise.	Rest: Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.
5: Oct. 3rd	Run:  Same as last week 36 minutes of exercise broken up into 6 five minute segments of running with a one minute walk break in between.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.	Run:  This week we’re going to run a little bit shorter but faster.  Warm up for a few minutes.  Then run 6x200 fast with two minutes recovery in between each one.  These aren’t sprints but they should be good, fast runs.  We’ll work on technique while running fast.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.	Run:  Same as last week -  3x10 minutes with a two minute walk break in between for 36 minutes of exercise.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you want to get a workout in.
6: Oct. 10th	Run:  30 minutes broken into five 5 minute segments of running with a minute walk break in between.	Rest:  Just relax or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Run:  Warm up a few minutes then run four fast 400s today with plenty of recovery in between.  Just getting in a little bit of harder running to keep your legs sharp for Saturday.	Rest:  Freshen up for the big race.	Run:  15-20 minutes of easy walking – just to keep you from being sluggish for tomorrow.	RACE:  Today’s the big day – relax and enjoy yourself out there.  Hopefully by now you’ve worked really hard and are ready for a strong performance.  Good luck!	Rest:  A well earned post race day off.

Plan Provided By Brenda Averette


Intermediate

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
2: Sept. 12th	Run:  30 minutes easy.  Run relaxed – the biggest mistake that runners make is they try and run fast all the time.  Just because you want to run 9 minute miles during the race doesn’t mean you have to always run nine minute miles in training.  In fact you should do most of your training slower than your goal pace to see substantial improvements.  So on your 30 minute run, if you were to run an “out and back” (which means you go out 15 minutes turn around and come back) you should come back at close to the same pace (or faster) that you went out in.  If you come back more than ten or fifteen seconds slower than you went out too fast.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Run:  Today we’ll warm up and run 4x3 minutes at lactate threshold pace.   It’s about 75-85% of your max heart rate or the pace at which you would run an hour long race at.   The recovery is short on these – only a minute.  They should be comfortably hard, that is, you couldn’t easily carry on a conversation but you should feel like you could go a little bit faster if you needed to.  We’ll finish with easy jogging for a cool down.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Run:  Run for 30-35 minutes nice and easy.	Run:   Take the day off or you can do some easy running and/or strength training if you’re used to working out every day.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.
3: Sept. 19th	Run:  25 minutes easy running and then finish up with 4x100 meter strides on grass field.  Strides are short runs (generally 50-300 meters) at about 60-70% of top speed.  They’re designed to help work on good running form as well as to get your legs used to faster running.  They should not be difficult.  Make sure you take at least a minute in between each stride to bring your heart rate down – you shouldn’t be out of breath for long on your strides that isn’t the purpose of them.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Run:  Today we’ll warm up and run 4x3 minutes at lactate threshold pace.   It’s about 75-85% of your max heart rate or the pace at which you would run an hour long race at.   The recovery is short on these – only a minute.  They should be comfortably hard, that is, you couldn’t easily carry on a conversation but you should feel like you could go a little bit faster if you needed to.  We’ll finish with easy jogging for a cool down.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Run:  Run for 25 minutes easy.	Run:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.
4: Sept. 26th	Run:  25-30 minutes easy running + 6x100 meter strides.  Remember to make sure you take at least a minute in between each stride to bring your heart rate down – you shouldn’t be out of breath for long on your strides that isn’t the purpose of them.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Run:  Today we’ll warm up and then run 4x5 minutes at lactate threshold pace.  Same thing as last week just a different length for the intervals and the recovery will be ninety seconds instead of just a minute.  We’ll finish with easy jogging for a cool down.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Run: Run for 25 minutes easy.	Rest:   Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.
5: Oct. 3rd	Run:  30 minutes easy running + 6x100 meter strides.  Same as last week.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Run:  Today we’ll warm up over to a hill and run 6-8 repetitions up the hill with an easy jog down to recovery.  The repeats will be fast but not all out sprints.  Too often people think of hill repeats as really tough sprints that leave you feeling like you’re going to throw up afterwards and that shouldn’t be the case.  We want to work hard today but we don’t want to kill anybody.  We’ll cool down back to the church.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Run:  Run for 30-35 minutes easy.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Rest:  Take the day off or you can do some easy cross-training and/or strength training if you’re used to working out every day
6: Oct. 10th	Run:  30 minutes + 6x100 meter strides.	Rest:  Just relax or you can do some easy cross-training and/or strength training if you’re used to working out every day.	Run:  Warm up for few minutes then, do some quick 400s (not too fast) just enough to get a little bit of speed in our legs.  We’ll do about six of them and take right around two minutes recovery time between each one.   Last workout before the race!	Rest:  Day off to freshen up for the big race.	Run:  15 minutes easy – you can walk some of it if you want.  I just want you to get your blood flowing and for you to shake out your legs before tomorrow’s race.  It’s better for you to run a little bit the day before a race than to take the day off.	RACE:  Today’s the big day – relax and enjoy yourself out there.  Hopefully by now you’ve worked really hard and are ready for a strong performance.  Good luck!	Rest:  A well earned post race day off.

Plan Provided By Brenda Averette