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Week One/Two Training Schedule

Here is the description of our training levels and the schedules for the first two weeks of training:

MOVERS
(Walkers & Novice)
You are excited to jumpstart or restart your fitness journey, you have been approved by a medical professional to participate in an exercise program and you have your eye on the prize- Ukrop’s Monument Avenue 10K presented by Kroger. This 10-week plan is designed to prepare you to complete the 10K, regardless of your speed. You have done minimal to light exercise. You want to have fun while getting out and moving!

SHAKERS
(Intermediate)
You have been walking or running routinely (approximately 9-12 miles a week comfortably outside) and you are ready to up your game and pace by adding some more intense workouts into your training schedule. This 10-week plan is designed to train you to race faster in the Ukrop’s Monument Avenue 10K presented by Kroger, regardless if you are walking or running.

WEEK 1 (January 18-24)
Movers (Saturday)

Sat, Jan 18 1 Miles (CW)
Sun, Jan 19 Rest
Mon, Jan 20 1 Miles (IW)
Tues, Jan 21 Rest
Wed, Jan 22 1.5 Miles (RW)
Thurs, Jan 23 Cross Train
Fri, Jan 24 Rest

WEEK 1 (January 19-25)
Movers (Sunday)

Sun, Jan 19 1 Miles (CW)
Mon, Jan 20 1 Miles (IW)
Tues, Jan 21 Rest
Wed, Jan 22 1.5 Miles (RW)
Thurs, Jan 23 Rest
Fri, Jan 24 Cross Train
Sat, Jan 25 Rest

WEEK 1 (January 18-24)
Shakers (Sunday Groups – Flip Flop Saturday & Sunday)

Sat, Jan 18 2 Miles (CW)
Sun, Jan 19 Rest
Mon, Jan 20 4 Miles (IW)
Tues, Jan 21 30 Minutes (TW)
Wed, Jan 22 Rest
Thurs, Jan 23 3 Miles (CW)
Fri, Jan 24 Cross Train

WEEK 2 (January 25-31)
Movers (Saturday)

Sat, Jan 25 2 Miles (CW)
Sun, Jan 26 Rest
Mon, Jan 27 2 Miles (IW)
Tues, Jan 28 Rest
Wed, Jan 29 2.5 Miles (RW)
Thurs, Jan 30 Cross Train
Fri, Jan 31 Rest

WEEK 2 (January 26-February 1)
Movers (Sunday)

Sun, Jan 26 2 Miles (CW)
Mon, Jan 27 2 Miles (IW)
Tues, Jan 28 Rest
Wed, Jan 29 2.5 Miles (RW)
Thurs, Jan 30 Rest
Fri, Jan 31 Cross Train
Sat, Feb 1 Rest

WEEK 2 (January 25-31)
Shakers (Sunday Groups – Flip Flop Saturday & Sunday)

Sat, Jan 25 4 Miles (CW)
Sun, Jan 26 Rest
Mon, Jan 27 3 Miles (IW)
Tues, Jan 28 30 Minute (TW)
Wed, Jan 29 Rest
Thurs, Jan 30 4 Miles (CW)
Fri, Jan 31 Cross Train

Conversational Workouts (CW)

The conversation workouts should be at a comfortable pace where you can carry on a reasonable conversation. These workouts are designed to help you increase your confidence and your mileage safely. Do NOT try to go as fast as you can!

Interval Workouts (IW)

After a 5-10 minute warm-up at a conversational pace, run or walk a little faster – somewhere close to your race pace – for 30 seconds. Recover and repeat for 4-6 times. Work towards 6-8 intervals of 45 seconds as your conditioning improves.

Recovery Workouts (RW)

These are easy workouts that keep you moving in between higher effort workouts. It should be a comfortable pace that helps to build your endurance and mileage. Recover workouts can help minimize soreness as well.

Tempo Workouts (TW)

Mentally divide your run into thirds – completing the first and third sections at your conversational pace. Run or walk the middle third at or near your race pace. This helps you practice maintaining your speed while minimizing risk of injury.

Cross-Training

Cross-training is the action or practice of engaging in two or more sports or types of exercise in order to improve fitness or performance in one’s main sport.

Ideally the movement in your cross-training will be different, yet mimic your walking/form. Examples of great cross-training exercises: swimming, cycling, weight lifting, yoga, rowing, stair climbers, Pilates, pool jogging. If your fitness level allows, you may want to try a High Intensity Interval Training (HIIT) workout, but avoid two back to back days of strenuous workouts.

Rest

Rest is as important to your training as your workouts. Rest days give your muscles a chance to repair and rebuild, making you stronger. Be realistic about your fatigue level and do not feel guilty if you decide to take an additional day off to recover.