MAY ​
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Crim Fit Adult Training Program ​
2015​
​
GOAL TO FINISH 10 MILE WALK TRAINING SCHEDULE Sun
Mon
Tue
Wed
Thu
Fri
Sat
1 2 3 4 5 ATP Walk Kick Off! 6 7 8 off 9 30 minutes 10 easy walk 11 off 12 2.5 miles 13 off 14 30 minutes 15 off 16 30­45 minutes Tour deCrim Healing Hands 5K 17 easy walk 18 off 19 3 miles 20 off 21 30 minutes 22 off 23 30­45 minutes 24 easy walk 31 easy walk 25 off 26 3.5 miles 27 off 28 30 minutes 29 off 30 30­45 minutes Swartz Creek 5K Challenge GROUP WORKOUTS MUST BE COMPLETED BY 9 PM. Crim Kids Classic JUNE​
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Crim Fit Adult Training Program ​
2015​
​
GOAL TO FINISH 10 MILE WALK TRAINING SCHEDULE Sun
Mon
1 off Tue
2 4 miles Wed
3 off Thu
4 30­45 minutes Fri
5 off Diplodash Ice Cream Bash 7 easy walk 8 off 9 4.5 miles 10 off Flushing Evening Road Race 14 easy walk 15 off 16 5.25 miles 17 off Sat
6 30­45 minutes Wings of Mercy 13 30­45 minutes 11 30­45 minutes 12 off Teal, Track, and Trail 5K Run/Walk Run for the Son 18 30­45 minutes 19 off 20 30­45 minutes 21 easy walk 22 off 23 3 miles 24 off 25 30­45 minutes 26 off 27 30­45 minutes 28 easy walk 29 off 30 6.25 miles GROUP WORKOUTS MUST BE COMPLETED BY 9 PM. JULY​
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Crim Fit Adult Training Program ​
2015​
​
GOAL TO FINISH 10 MILE WALK TRAINING SCHEDULE Sun
Mon
Tue
Wed
Thu
Fri
Sat
1 off 2 30­45 minutes 3 off 4 30­45 minutes 5 easy walk 6 off 7 3 miles 8 off 9 30­45 minutes 10 off 11 30­45 minutes Crossroads Village Huckleberry Hustle 12 easy walk 13 off 14 7.5 miles 15 off 16 30­45 minutes Bastille Day 5 & 15K Fenton 17 off 18 30­45 minutes Atwood Stadium Duo Medal­Y 5 & 10K 19 easy walk 20 off 21 3.5 miles 22 off 23 30­45 minutes 24 off 25 30­45 minutes Ophelia Bonner Sch. Fd. Rd. Race 26 easy walk 27 off 28 8.75 miles 29 off 30 30­45 minutes 31 off GROUP WORKOUTS MUST BE COMPLETED BY 9 PM. AUGUST​
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Crim Fit Adult Training Program ​
2015​
​
GOAL TO FINISH 10 MILE WALK TRAINING SCHEDULE Sun
Mon
Tue
Wed
Thu
Fri
Sat
1 30­45 minutes 2 easy walk 3 off 4 4 miles 5 off 6 30­45 minutes 7 off 8 30­45 min. or 10 mi. if not doing Training Walk​
or rest if doing Crim Training Walk Great Pizza Challenge 5K Give Me Shelter 5K 9 easy walk or Crim Training Walk 10 off 12 off 17 off 11 30 min. if did Training Walk or 10 mi. on Sat. ​
or make­up Crim Training Walk 18 4 miles 16 easy walk 23 off 24 30 minutes 25 walk 26 19 off 13 30­45 minutes 14 off Bauman’s Charity 5K Run/Walk Crim Kids Invitational 20 30­45 minutes 21 off 22 THE CRIM! 28 off 29 4 miles 27 VICTORY PARTY​
! 30 minutes GROUP WORKOUTS MUST BE COMPLETED BY 9 PM.
15 30­45 minutes 2015 Crim Fit Adult Training Program ​
GOAL TO FINISH 10 MILE WALK TRAINING SCHEDULE GROUP WORKOUTS MUST BE COMPLETED BY 9 PM.
Definitions
● Specified number of minutes: These are maintenance walks/runs that are meant to maintain the training effect of the group workouts. They
are also known as “homework.”
● Easy walk: Short, gentle walks, 10-20 minutes that are meant to maintain the training effect of the group workouts. The object of these
walks is to aid recovery.
● Rest day: No running/walking is assigned on these days.
● Walk: Non-impact exercise sessions of at least 10 minutes and not longer than half the time of your maintenance runs for that same week.
The object of these workouts is to increase circulation in the running muscles and aid recovery.
● Pacework: Workouts designed, by your group leaders, to fit your level of fitness and the weather. These workouts are usually done on a
track.
● Cross Training: Non-impact exercise such as walking, swimming, cycling or exercise machines for 10 minutes or longer at an easy pace.
Run-walk-run or walk-recover-walk ratios should follow these guidelines, as closely as possible, according to the pace times listed:
● 8 min/mi – run/walk 4 minutes, walk/recover 30 seconds
● 9 min/mi – run/walk 4 minutes, walk/recover 1 minute
● 10 min/mi – run/walk 3 minutes, walk/recover 1 minute
● 11 min/mi – run/walk 2:30 minutes, walk/recover 1 minute
● 12 min/mi – run/walk 2 minutes, walk/recover 1 minute
● 13 min/mi – run/walk 1 minute, walk/recover 1 minute
● 14 min/mi – run/walk 30 seconds, walk/recover 30 seconds
● 15 min/mi – run/walk 30 seconds, walk/recover 45 seconds
● 16 min/mi – run/walk 30 seconds, walk/recover 60 seconds
● 17 min/mi – run/walk 30 seconds, walk/recover 1:15 minutes
● 18 min/mi – run/walk 30 seconds, walk/recover 1:30 minutes