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Welcome to Training Tips and Advice!
Now that you are ready to RUN you want to enjoy the
process every step of the way!
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Step 1: SOCKS!
The socks you buy are important! Make sure your socks ARE NOT COTTON!
Your socks should be made up of lycra, tactel nylon and spandex to help keep moisture away from your skin. Make sure there is padding in the heel and ball of the foot. Cotton socks leave your foot damp/sweaty and prone to blisters!
Step 2: SHOES!
The shoes you run in should be "your friend"! Find a reputable shoe store in your area to find the shoe that fits not only your foot but your running stride. Do you pronate? Do you have a high arch, low arch, no arch? Finding a shoe that supports your feet while running will make a difference in running comfort and injury prevention. Most shoes have a 400 mile life expectancy. The shoes you purchase now will get you through the training and running of the Boilermaker!
Step 3: RUNNING!
Attached below is a NOVICE (have not run at all) Running Schedule. This will help you on your way to running a good Boilermaker!
Step 4: HAVE FUN!
Enjoy yourself, have fun, run with a partner to make it go faster. This race isn't about winning its about succeeding. This run is about team spirit, living the brand and showing off the "Power of Protein" when you need it most!
So...ENJOY!
One more bit of advice....
www.runnersworld.com
This is a great site with tons of information! Check it out! |
| Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Weeks |
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April |
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2 |
3 |
1 mile 4 |
5 |
16 |
| 1 mile 6 |
1.5 miles 7 |
8 |
1.5 miles 9 |
10 |
1.5 miles 11 |
12 |
15 |
| 2 miles 13 |
2 miles 14 |
15 |
2.5 miles 16 |
17 |
3 miles 18 |
19 |
14 |
| 3 miles 20 |
3 miles 21 |
22 |
3 miles 23 |
24 |
4 miles 25 |
26 |
13 |
| 4 miles 27 |
EZ Run 30 min 28 |
29 |
Pace Time 30 min |
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12 |
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May |
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1 |
EZ Run 30/45min |
3 |
11 |
| 4 miles 4 |
EZ Run 30 min 5 |
6 |
Pace Time 30 min |
8 |
EZ Run 30/45min |
10 |
10 |
| 4.5 miles 11 |
EZ Run 30 min 12 |
13 |
Pace Time 30 min |
15 |
EZ Run 30/45min |
17 |
9 |
| 5 miles 18 |
EZ Run 30 min 19 |
20 |
Pace Time 30 min |
22 |
EZ Run 30/45min |
24 |
8 |
| 5.5 miles 25 |
EZ Run 30 min 26 |
27 |
Pace Time 30 min |
29 |
EZ Run 30/45min |
31 |
7 |
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June |
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| 1 |
EZ Run 30 min 26 |
3 |
10k Run (6.2) 4 |
5 |
EZ Run 30/45min |
7 |
6 |
| 8 |
EZ Run 30 min 26 |
10 |
10k Run (6.2) 11 |
12 |
EZ Run 30/45min |
14 |
5 |
| 15 |
EZ Run 30 min 26 |
17 |
10k Run (6.2) 18 |
19 |
EZ Run 30/45min |
21 |
4 |
| 22 |
EZ Run 30 min 26 |
24 |
10k Run (6.2) 24 |
26 |
EZ Run 30/45min |
28 |
3 |
| 29 |
EZ Run 30 min 26 |
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2 |
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July |
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1 |
10k Run (6.2) 2 |
3 |
EZ Run 30/45min |
5 |
1 |
| 6 |
EZ Run 30 min 26 |
8 |
10k Run (6.2) 9 |
10 |
EZ Run 30/45min |
12 |
0 |
| BOILERMAKER |
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