MAY92015
25K Training Schedule
The Fifth Third River Bank Run will take place in downtown Grand Rapids, MI on Saturday, May 9, featuring the largest 25K road race in
the country, the USA 25 km Open Championship and 25K wheelchair/handcycle divisions! Other events include the 25K Relay, 10K, 5K
Run presented by Dematic, 10K and 5K Run/25K combos, and the 5K Community Walk.
Begin your training now for the event of a lifetime! Use this schedule to guide you toward the finish line, but feel free to adapt it for
your personal training style. Check out the free training events for helpful information and networking toward success on the second
Saturday of May. And connect online for more resources - area training groups, blogs and more to take you every step of the way.
Registration
Party*
Training
RunRun*
or Hill Training
8:00
Runat
atthe
theDavid
DavidD.D.Hunting
Hunting
Branch
YMCA
(475
Lake
Michigan
Drive,
Training Clinic*
Hill*Training*
Training
Registration
Party*
8:00 am
am Training
Training Run
Branch
YMCA
(475
Lake
Michigan
Drive,
Grand
Severaldistances
distancesavailable
availablewith
with
refreshments
following;
open
Grand Rapids).
Rapids). Several
refreshments
following;
freefree
andand
open
to to
Training
Clinic*
the
Preceded by
byTraining
TrainingClinic*
Clinic*from
from
7:15
- 7:45am.
*For more information, visit: 53riverbankrun.com/train
the public.
public. Preceded
7:15
- 7:45am.
*For more information, visit:53riverbankrun.com/train
25KTRAINING
TRAINING
BEGINS
N: 25K
training
program
fornovice
the novice
runner
M:training
25K training
program
the runner
with
some experience
E: 25K
training
for the experienced
runner
25K
BEGINS
N:25K
training
program
for the
runner
M:25K
program
for thefor
runner
with some
experience
E:25K training
program
forprogram
the experienced
runner
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
30 NOVEMBER
01 DECEMBER
02
03
04
05
06
N: Off
Off or
or 11 mile
mile run
run easy
easy
M: Rest
E: Off
Offor
or3-4
3-4mile
milerun
runeasy
easy
20 min
min run
run
N: 20
M: 1 mile run easy
milerun
run
E: 33mile
N: 11 min
min run/
run/
min walk
walkfor
for18
11 min
18 minutes
minutes
M: 20 min
min run
run
3.5mile
milerun
run
E: 3.5
N: 1 mile run or walk
M: Rest
milerun
run
E: 33mile
N: 20 minute walk
M: 2
2 mile
mile run
E: 1
1 mile
mile warm
warm up,
up/
1
mile
tempo/
1 mile tempo,
1 mile
mile cool
cool down
down
1
N: 1 mile run easy
M:
1min run
run/1
M:1min
/ 1min
minwalk
walk
for 20
20 min
min
for
E: 33 mile
mile run
run easy
easy
N:
N: 2
2 mile
mile run
run
M: 2 mile run
M:
milerun
run
E: 55mile
Total:
Week 23 Total:
Visit the
53riverbankrun.com/engage
for training
advice, and event-related news and information.
Find
Training Guide by event online
at 53riverbankrun.com/train
07
08
09
10
11
12
13
N: Off or 1 mile run easy
M: Rest
E: Off
Off or
or 44 mile
mile run
runeasy
easy
N: 20 min run
M: 2 mile run
E: 33mile
milerun
run
N: 11 min
min run/1
run/1 min
min walk
walk
for
for 20
20 min
min
M: 20 min run
E: 44mile
milerun
run
N: 1 mile run or walk
M: Rest
Rest
E: 33mile
milerun
run
N: 20 minute walk
M: 2 mile run
milerun/
run/
E: 22mile
3x for
for 22 min
min @
@ RP/
RP/
3x
min run
run between/
between/
55 min
1
mile
cool
down
1 mile cool down
N: 1 mile run easy
M: Rest
Rest
E: 33 mile
milerun
runeasy
easy
N: 2 mile run
M: 2.5 mile run
milerun
run
E: 55mile
Total:
Week 22 Total:
Download the Fifth Third River Bank Run App at iTunes and Google Play
14
15
16
17
18
19
20
N: Off or 1 mile run easy
M: Rest
E: Off
Offor
or3-4
3-4mile
milerun
runeasy
easy
N: 2.5 mile run
M: 2 mile run
milerun
run
E: 33mile
N: 5 min run/5 min walk/
5 min run
M: 5 min run/5
run / 5min
minwalk
walk
XX 3
3 sets
sets
E: 55mile
milerun
run
E:
N: 1 mile run
M: Rest
milerun
run
E: 33mile
N: 22 min walk
M: 2 mile run
E: 11mile
milewarm
warmup/
up/
E:
1.5mile
miletempo/
tempo/
1.5
milecool
cooldown
down
11mile
N: 1 mile
mile run
run easy
easy
N:
M: 2.5 mile
mile run
run
M:
E: 33mile
milerun
runeasy
easy
E:
N: 2.5 mile run
M: Rest
milerun
run
E: 66mile
23
24
25
26
27
N: 5
5 min
min run/
run/
2.5 min
min walk/
walk/
2.5
7.5 min
min run
run
7.5
M: 2.5 mile run
E: 55mile
milerun
run
N: 5
5 min
min run/
run/
2.5 min
min walk/
walk/
2.5
7.5 min
min run
run
7.5
M: 2 mile run
E: 44mile
milerun
run
N: 25 min walk
M: Rest
Rest
E: 33 mile
mile run/
run/
3x for
for 33 min
min @
@ RP/
RP/
3x
1
mile
cool down
down
1 mile cool
N: 1 mile run easy
M: 33 mile
mile run
run
E: 33 mile
mile run
run easy
easy
N: 2.5 mile run
M: Rest
milerun
run
E: 66mile
Download the free Fifth Third River Bank Run App at iTunes and Google Play
21
22
N: 2 mile run
N: Off
Off or
or 11 mile
mile run
run easy
easy
M: 3 mile run
M: Rest
E: Off
Offoror3-4
3-4mile
milerun
runeasy
easy E: 44mile
milesteady
steadyrun
run
Total:
Week 21 Total:
Check out 53riverbankrun.com/engage to connect with area running clubs and training groups.
Total:
Week 20 Total:
28
29
30
31
01 JANUARY
02
03
N: Off or 1 mile run easy
M: 44 mile
mile run
run
E: Off
Off or
or 3-4
3-4 mile
mile run
run easy
easy
N: 2 mile run
M:Rest
M:
Rest
milesteady
steadyrun
run
E: 44mile
N: 11 min
min run/1
run/1 min
min walk
walk
for 25
25 minutes
minutes
for
M: 2 mile run
milerun
run
E: 33mile
N: 1.5 mile run
M: 2.5
2.5 mile
mile run
run
E: 44 mile
mile run
run
N: 25 min walk
M: Rest
E: 11 mile
mile warm
warm up/
up/
mile tempo/
tempo/
22 mile
mile cool
cool down
down
11 mile
N: 1 mile run easy
M: 3.5 mile run
E: 33 mile
milerun
runeasy
easy
N: 3 mile run
M: Rest
E: 77mile
milerun
run
Check out 53riverbankrun.com/train to connect with area running clubs and training groups.
Total:
Week 19 Total:
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
04
04
05
05
06
06
07
07
08
08
09
09
10
10
N:
Off or
N: Off
or 1
1 mile
mile run
run
M:
4 mile
mile run
run
M: 4
E:
Off
or
3-4
mile
E: Off or 3-4 milerun
run
N:
N: 2
2 mile
mile run
run
M:
Rest
M: Rest
E:
4
mile
run
E: 4 mile run
N:
N: 11 min
min run/
run/
11 min
min walk
walk for
for 30
30 min
min
M:
3
mile
run
M: 3 mile run
E:
E: 55mile
milerun
run
N:
1.5 mile
N: 1.5
mile run
run
M:
2.5 mile
mile run
run
M:2.5
E:
3
mile
run
E: 3 mile run
N: 30
30 min
min walk
walk
N:
M: Rest
Rest
M:
E:
2
mile
run/
E: 2 mile run/
3x
3x for
for 55 min
min @
@ RP/
RP/
55 min
min run
run between/
between/
11 mile
cool
down
mile cool down
N: 1.5
1.5 mile
mile run
run
N:
M: 3
3 mile
mile run
run
M:
E:
3
mile
run
E: 3 mile run
N:
N: 3
3 mile
mile run
run
M:
Rest
M:Rest
E:
8
mile
run
E: 8 mile run
Week 18
18 Total:
Total:
Week
11
11
12
12
13
13
14
14
15
15
16
16
17
17
N:
N: Off
Off or
or 1
1 mile
mile run
run
M:
M: 4.5
4.5 mile
mile run
run
E:
E: Off
Offor
or3-4
3-4mile
milerun
run
N:
N: 2
2 mile
mile run
run
M:
Rest
M: Rest
E:
E: 44mile
milerun
run
N:
N: 10
10 min
min run/
run/
55 min
min walk/
walk/
10
10 min
min run
run
M:
M: 2.5
2.5 mile
mile run
run
E:
5
mile
run
E: 5 mile run
N: 1
1 mile
mile run
N:
run
M: 3
3 mile
mile run
run
M:
E: 33mile
E:
milerun
run
N: 30
30 min
min walk
walk
N:
M: Rest
Rest
M:
E: 11 mile
E:
mile warm
warm up/
up/
33 mile
mile tempo/
tempo/
11 mile
cool
down
mile cool down
N:
N: 1.5
1.5 mile
mile run
run
M:
3.5 mile
mile run
M: 3.5
run
E:
E: 33mile
milerun
run
N:
N: 44 mile
mile run
run
M:
M: Rest
Rest
E:
E: 99 mile
mile run
run
Week 17
17 Total:
Total:
Week
Visit 53riverbankrun.com/engage for training advice, and event-related news and information.
18
18
19
19
20
20
21
21
22
22
23
23
24
24
N:
N: Off
Off or
or 1-1.5
1-1.5 mile
mile run
run
M:
M: 5
5 mile
mile run
run
E:
Off
or
3-4
mile
run
E: Off or 3-4 mile run
N:
30 min
min run
N: 30
run easy
easy
M:
Rest
M: Rest
E:
6
mile
run
E: 6 mile run
N:
N: 1
1 mile
mile run/
run/
5
5 min
min walk/
walk/
10
min
10 min run
run
M:
M: 3
3 mile
mile run
run
E:
3
E: 3mile
milerun
runsteady
steady
N: 2
2 mile
mile run
run
N:
M: 2.5
2.5 mile
mile run
run
M:
E:
5
mile
run
E: 5 mile run easy
easy
N:
N: 40
40 min
min walk
walk
M:
Rest
M: Rest
E:
1
mile
warm
E: 1 mile warmup/
up/
3x
3x for
for 77 min
min@
@RP/
RP/
44 min
min run
run between/
between/
11 mile
cool
down
mile cool down
N: 2
2 mile
mile run
run
N:
M: 3mile
milerun
run
M:3
E:
3
mile
run
E: 3 mile run easy
easy
N: 5
5 mile
mile run
run
N:
M: Rest
Rest
M:
E:
9
mile
run
E: 9 mile run
Sunday
Sunday
Monday
Monday
Tuesday
Tuesday
Wednesday
Wednesday
Thursday
Thursday
Friday
Friday
Saturday
Week
16 Total:
Total:
Saturday
Week
16
25
25
26
26
27
27
28
28
29
29
30
30
31
31
N:
Off or
N: Off
or 1-2
1-2 mile
mile run
run
M:
5 mile
mile run
run
M: 5
E:
E: Off
Off or
or 3-4
3-4 mile
mile run
run
N:
30 min
min run
N: 30
run easy
easy
M:
Rest
M: Rest
E:
E: 33mile
milerun
runsteady
steady
N: 1
N:
1 mile
mile run/
run/
30
30 min
min walk
walk
M:
2.5 mile
mile run
run
M: 2.5
E: 55mile
E:
milerun
runeasy
easy
N: 22 mile
mile run
run
N:
M: 33 mile
mile run
run
M:
E: 33 mile
E:
mile run
run steady
steady
N: 2
2 mile
mile run
run
N:
M:
Rest
M: Rest
E: 11 mile
E:
mile warm
warm up/
up/
33 mile
mile tempo/
tempo/
11 mile
cool
down
mile cool down
N: 1.5
N:
1.5 mile
mile run/
run/
30
30 min
min walk
walk
M: 3.5mile
milerun
run
M:3.5
E: 33 mile
E:
mile run
run easy
easy
N: 6
6 mile
mile run
run
N:
M: Rest
Rest
M:
E: 10
E:
10 mile
mile run
run
Week 15
15 Total:
Total:
Week
Go
to 53riverbankrun.com/engage
for more information on training clinics, runs and hills/hops
Follow
the Road Warriors at 53riverbankrun.com/engage/blogs
01
01 FEBRUARY
FEBRUARY
02
02
03
03
04
04
05
05
06
06
07
07
N:
N: Off
Off or
or 1-2
1-2 mile
mile run
run
M:
6 mile
mile run
run
M: 6
E:
Off
or
3-4
mile
run
E: Off or 3-4 mile run
N:
35 min
min run
N: 35
run easy
easy
M:
Rest
M: Rest
E: 66mile
run
mile run
N: 2.5
2.5 mile
mile run
run
N:
M: 3
3 mile
mile run
run
M:
E: 44mile
run
mile runsteady
steady
N:
45 min
min run
N: 45
run
M: 2.5
2.5 mile
mile run
run
M:
E:
5
mile
run
E: 5 mile runeasy
easy
N: 2.5
2.5 mile
mile run
run
N:
M: Rest
Rest
M:
E:
2
mile
warm
E: 2 mile warm up/
up/
4x
4x for
for 55 min
min @
@ RP/
RP/
33 min
min run
run between/
between/
11 mile
mile cool
cool down
down
N: 1
N:
1 min
min run/
run/
20
20 min
min walk
walk
M: 3.5
3.5 mile
mile run
run
E: 33 mile
mile run
run easy
easy
N: 6
6 mile
mile run
N:
run
M: Rest
Rest
M:
E:
10
mile
E: 10 milerun
run
Wednesday
Wednesday
Thursday
Thursday
Friday
Friday
Saturday
Week 14
14 Total:
Total:
Saturday
Week
08
08
09
09
10
10
11
11
12
12
13
13
14
14
N:
N: Off
Off or
or 1-3
1-3 mile
mile run
run
M:
6 mile
mile run
run
M: 6
E:
E: Off
Offor
or3-4
3-4mile
milerun
run
N:
N: 35
35 min
min run
run easy
easy
M:
Rest
M: Rest
E:
E: 66mile
milerun
run
N: 3
3 mile
mile run
N:
run
M: 3
3 mile
mile run
run
M:
E: 44mile
E:
milerun
runsteady
steady
N: 1
1 mile
mile run/20
N:
run/20 min
min walk
walk
M: 4
4 mile
mile run
run
M:
E: 66mile
E:
milerun
runeasy
easy
N: 3
3 mile
mile run
run
N:
M: Rest
Rest
M:
E: 22 mile
E:
mile warm
warm up/
up/
33 mile
mile tempo/
tempo/
22 mile
mile cool
cool down
down
N:
N: 45
45 min
min run
run
M:
3 mile
mile run
run
M: 3
E:
E: 33mile
milerun
runeasy
easy
N: 7
7 mile
mile run
N:
run
M:
Rest
M: Rest
E: 11
E:
11mile
milerun
run
Week 13
13 Total:
Total:
Week
15
15
16
16
17
17
18
18
19
19
20
20
21
21
N:
Off or
N: Off
or 1-3
1-3 mile
mile run
run
M:
7 mile
mile run
run
M: 7
E:
E: Off
Offor
or3-4
3-4mile
milerun
run
N:
40 min
min run
N: 40
run easy
easy
M: Rest
Rest
M:
E:
E: 55mile
milerun
runsteady
steady
N: 45
45 min
min walk
walk
N:
M: 2
2 mile
mile run
run
M:
E: 44 mile
E:
milerun
runeasy
easy
N: 2.5
2.5 mile
mile run
N:
run
M: 33 mile
mile run
run
M:
E: 55mile
E:
milerun
run
N: 3
3 mile
mile run
run
N:
M: Rest
Rest
M:
E: 55 mile
E:
mile run:
run: miles
miles 1,3,5
1,3,5
easy/miles
easy/miles 2,4
2,4 @
@ RP
RP
N: 2
N:
2 mile
mile run/20
run/20 min
min walk
walk
M: 33 mile
mile run
run
M:
E: 44 mile
E:
mile run
run easy
easy
N: 77 mile
mile run
run
N:
M: Rest
Rest
M:
E: 99 mile
E:
mile run
run
Go
more
information
training
clinics,
runs
and
workouts.
Go to
to 53riverbankrun.com/engage
53riverbankrun.com/train for for
more
information
on on
training
clinics,
runs
and
hillspeed
training
with seven time 25K champion Greg Meyer.
Week 12
12 Total:
Total:
Week
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
22
22
23
23
24
24
25
26
27
28
N: Off
Off or
or 1-3
1-3 mile
mile run
run
N:
M: 7 mile run
E: Off
Offoror3-4
3-4mile
milerun
run
E:
N:
N: 40
40 min
min run
run easy
easy
M: Rest
M:
E: 66mile
milerun
run
E:
N: 33 mile
mile run
run
N:
M: 2.5 mile run
M:
E: 55mile
milerun
run
E:
N: 3
3 mile
mile run
run
N:
M: 3 mile run
E: 11mile
milewarm
warmup/
up/
E:
3xfor
for88min
min@@RP/
RP/
3x
3
min
run
between/
3 min run between/
milecool
cooldown
down
22mile
N: 45 min walk
M: Rest
milerun
runeasy
easy
E: 44mile
N: 4 mile run
M: 3.5 mile run
milerun
runeasy
easy
E: 55mile
N:
N: 8
8 mile
mile run
run
M: Rest
M:
E: 11
11mile
milerun
run
E:
01 MARCH
MARCH
01
02
02
03
03
04
05
06
07
N: Off
Off or
or 2-3
2-3 mile
mile run
run
N:
M: 8 mile run
M:
E: Off
Offoror3-4
3-4mile
milerun
run
E:
N: 50
50 min
min run
run easy
easy
N:
M: Rest
E: 55mile
milerun
run
E:
N: 3 mile
mile run
run
N:
M: 3 mile run
E: 55mile
milerun
run
E:
N: 45 min walk
walk
N:
M: 2.5 mile run
E: 22mile
milewarm
warmup/
up/
E:
miletempo/
tempo/
33mile
2
mile
cool
down
2 mile cool down
N: 2 mile run
M:Rest
M:
Rest
milerun
runeasy
easy
E: 77mile
N: 4 mile run
M:3.5
M:
3.5mile
milerun
run
milerun
runeasy
easy
E: 44mile
N: 88 mile
mile run
run
N:
M: Rest
E: 12
12mile
milerun
run
E:
Total:
Week 11 Total:
Week 10 Total:
Total:
08
08
09
09
10
10
11
12
13
14
N: Off
Off or
or 2-3
2-3 mile
mile run
run
N:
M: 8 mile run
M:
E: Off
Offoror3-5
3-5mile
milerun
run
E:
N: 55 mile
mile run
run
N:
M: Rest
M:
E: 77mile
milerun
run
E:
N: 22 mile
mile run
run
N:
M: 2 mile run
E: 55mile
milerun
runeasy
easy
E:
N:45
N:
45 min
min walk
walk
M:33 mile
M:
mile run
run
E: 22mile
milewarm
warmup/
up/
E:
3xfor
for10
10min
min@@RP/
RP/
3x
minrun
runbetween/
between/
44min
milecool
cooldown
down
11mile
run
N: 3 mile run
M: Rest
milerun
runeasy
easy
E: 66mile
N: 3 mile run
M: 3 mile run
milerun
run
E: 55mile
N: 9 mile run
M: Rest
12mile
milerun
run
E: 12
15
15
16
16
17
18
19
20
21
N: Off
Off or
or 2-3
2-3 mile
mile run
run
N:
M: 9 mile run
M:
E: Off
Offoror3-5
3-5mile
milerun
run
E:
N: 3
3 mile
mile run
run
N:
M: Rest
M:
E: 55mile
milerun
run
E:
N: 2 mile run
run
N:
M: 3 mile run
E: 55mile
milerun
runsteady
steady
E:
min walk
walk
run
N: 30 min
N: 3 mile run
M: Rest
M: 4 mile run
milerun
runsteady
steady
milewarm
warmup/
up/10x for E: 66mile
E: 22mile
3 min
10x
for@3 RP/3
min @min
RP/run
mile cool down
3between/2
min run between/
2 mile cool down
N: 44 mile
mile run
run
N:
M: 3 mile run
E: 55mile
milerun
runeasy
easy
E:
N: 10 mile run
M: Rest
12mile
milerun
run
E: 12
Week 09 Total:
Total:
Week 08 Total:
Total:
22
22
23
23
24
25
26
27
28
N: Off
Off or
or 2-3
2-3 mile
mile run
run
N:
M: 10 mile run
M:
E:
Off
or
4-5
mile
run
E: Off or 4-5 mile run
N: 55 mile
mile run
run
N:
M: Rest
E:
6
mile
runsteady
steady
E: 6 mile run
N: 3
3 mile
mile run
run
N:
M: 3 mile run
E:
6
mile
runeasy
easy
E: 6 mile run
N: 45 min walk
M: 5
M:
5 mile
mile run
run
E: 22mile
milewarm
warmup/
up/30 min
E:
tempo/1
mile cool down
30
min tempo/
1 mile cool down
run
N: 4 mile run
M: Rest
E: 55mile
milerun
run
N: 3 mile run
M: 3
M:
3 mile
mile run
run
E: 55mile
milerun
runeasy
easy
N: 11 mile run
M: Rest
M:
Rest
E: 13
13mile
milerun
run
E:
29
29
30
30
31
01 APRIL
02
03
04
N: Off
Off or
or 2-4
2-4 mile
mile run
run
N:
M: 11 mile run
M:
E: Off
Offoror4-5
4-5mile
milerun
run
E:
N: 44 mile
mile run
run
N:
M: Rest
M:
E: 66mile
milerun
run
E:
N: 3
3 mile
mile run
run
N:
M: 4 mile run
E: 77mile
milerun
runeasy
easy
E:
min walk
walk
6 mile
mile run
run
N: 45 min
N: 6
M: Rest
M: 6 mile run
E: 22mile
milewarm
warmup/
up/5x for
E: 55mile
milerun
run
E:
E:
5 min
5K @
RP/3
min run
5x
for 5@min
5K RP/
mile cool down
3between/2
min run between/
N: 5 mile run
M: 3 mile run
E: 55mile
milerun
runeasy
easy
E:
N: 12 mile run
M: Rest
15mile
milerun
run
E: 15
Week 07 Total:
Total:
2 mile cool down
Week 06 Total:
Total:
Visit 53riverbankrun.com/engage
53riverbankrun.com/participate
answers
to frequently
asked questions.
Visit
forfor
training
advice,
and event-related
news and information.
05
05
06
06
07
08
N: Off
Off or
or 2-4
2-4 mile
mile run
run
N:
M: 12 mile run
M:
E: Off
Offoror4-5
4-5mile
milerun
run
E:
N: 44 mile
mile run
run
N:
M: Rest
M:
E: 66mile
milerun
run
E:
min walk
walk
N: 22 mile
mile run/
run/10 min walk/ N: 45 min
N:
M: 5 mile run
2 mile
10
min run
walk/
E: 22mile
mile warm
warm up/8x
M: 23 mile
mile run
run
E:
up/ for 3 min
@ 5K
runRP/
between/
E: 5
run steady
M:
3 mile
mile run
8x
for RP/3
3 minmin
@ 5K
2
mile
cool
down
3 min run between/
E: 5 mile run steady
2 mile cool down
09
10
11
N: 5 mile run
M: Rest
E: 77mile
milerun
runeasy
easy
E:
N: 3 mile run
M: 3 mile run
E: 55mile
milerun
runeasy
easy
E:
N: 14 mile run
M: Rest
E: 11
11mile
milerun
run
E:
Week 05 Total:
Total:
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
12
13
14
15
16
17
18
N: Off
M: 14
14 mile run
E: Off
Offor
or4-5
4-5mile
milerun
run
N: 3 mile run
M: Rest
Rest
E: 77mile
milerun
run
N: 2 mile run/
walk/
10 min walk/
2 mile run
M:
M: 33 mile
mile run
run
E:
milerun
runeasy
easy
E: 66mile
N: 45 min walk
M: 5
5 mile run
E: 22 mile
mile warm
warm up/
up/3 mile
mile cool down
3tempo/2
mile tempo/
2 mile cool down
N: 5 mile run
M: Rest
Rest
E: 77 mile
mile run
run
N: 5 mile run
M:
M: 44 mile
mile run
run
E: 66 mile
mile run
run easy
easy
N: 12 mile run
M: Rest
Rest
E: 12
12 mile
mile run
run
19
20
21
22
23
24
25
N: Off or
or3-4
3-4mile
milerun
run
M: 12
12 mile
mile run
run
E: Off
Off or
or4-5
4-5mile
milerun
run
N: 4 mile run
M: Rest
E: 88mile
milerun
run
N: 3 mile run
M:
M: 44 mile
mile run
run
E: 44 mile
milerun
runsteady
steady
N: 45 min walk
M: 55 mile
mile run
run
E: 22 mile
mile warm
warm up/
up/3x for
1 mile
RP/4
3x
for 1@mile
@ min
RP/ run
between/1
mile
cool down
4 min run between/
1 mile cool down
N: 5 mile run
M:
M: Rest
Rest
E: 66 mile
mile run
run easy
easy
N: 5 mile run
M: 33 mile
mile run
run
E: 55 mile
mile run
run easy
easy
N: 11
11 mile
mile run
M: 11
11 mile
mile run
run
E: 13
13 mile
mile run
run
Week 04 Total:
Total:
Week 03 Total:
Total:
26
27
28
29
N: Off
M: Rest
Rest
E:
Offor
or4-5
4-5mile
milerun
run
E: Off
N: 3 mile run
M: 3 mile run
E: 77mile
milerun
runsteady
steady
E:
N: 5 mile run
M: 55 mile
mile run
run
E:
milerun
runsteady
steady
E: 66 mile
N: 45 min walk
N: 2 mile run/
M: Rest
Rest
10 min walk/
E: 22 mile
mile warm
warm up/
up/4x for
2 mile run
90for
sec90
@ sec
RP/3
M:
M: 55 mile
mile run
run
4x
@ min
RP/ run
mile cool down E:
mile run
run
3between/1
min run between/
E: 55 mile
1 mile cool down
30
01 MAY
02
N: 4 mile run
M:
M: 33 mile
mile run
run
E: 66 mile
mile run
run easy
easy
N:
N: 8-10
8-10 mile
mile run
run
M:
M: 10
10 mile
mile run
run
E:
9-11
mile
run
E: 9-11 mile run
Week 02 Total:
Total:
Check out 53riverbankrun.com/train
to connect
withwith
an an
area
running
clubclub
or training
group.
53riverbankrun.com/engage
to connect
area
running
or training
group.
03
04
05
N: Off or
or22mile
milerun
run
M: Rest
Rest
E: Off
Offor
or4-5
4-5mile
milerun
run
N: 3 mile run
M: 33 mile
mile run
run
E:
milerun
runsteady
steady
E: 44mile
N: 4 mile run
M: 44 mile
mile run
run
E: 55 mile
milerun
run
06
N: Off or 1-2 mile run
M:
M: Rest
Rest
E: 22 mile
mile warm
warm up/
up/1 mile
RP/1@mile
1@mile
RP/ cool down
1 mile cool down
07
08
N: 3 mile run
M:
M: 33 mile
mile run
run
E: 33 mile
mile run
run
N: 2 mile run easy
M:
M: 22 mile
mile run
run
E: 22 mile
mile run
runeasy
easy
09 RACE DAY!
Week 01 Total:
Total:
Remember
to warm
warm up
upand
andstretch
stretchbefore
beforeyour
your
workout
Remember to
workout
as as
wellwell
as as
cool
after your
yourworkout.
workout.
cool down
down after
Benefits
of Training:
Training:
Benefits of
Easy
Improves body’s
body’sability
abilitytototransport
transport
blood
and
oxygen
Easy Pace:
Pace: Improves
blood
and
oxygen
Tempo
Improvesthe
thelactate
lactatethreshold
threshold
Tempo Pace:
Pace: Improves
Interval
Increasesaerobic
aerobiccapacity
capacity(VO2
(VO2
Max)
Interval Pace:
Pace: Increases
Max)
Race
Improvesspeed
speedand
andeconomy
economy
Race Pace:
Pace: Improves
Hill
Developsleg
legstrength
strengthand
andpower
power
Hill Training:
Training: Develops
RACE
PACE
(RP):(RP):
ThisThis
should
be based
on your
goal pace
RACE
PACE
should
be based
on your
for your
RiverFifth
Bank
RunRiver
event.
YourRun
race pace
goal Fifth
paceThird
for your
Third
Bank
event.
race pace
be a realistic
goal,
should
be Your
a realistic
goal, should
challenging
but achievable.
challenging but achievable.
TEMPO
RUN:
ThisThis
is just
above
youryour
present
10K10K
race pace.
TEMPO
RUN:
is just
above
present
For race
example,
your
10K pace
is 7 10K
minutes
peris mile,
your
pace.ifFor
example,
if your
pace
7
“tempo”
pace
be somewhere
in the
rangebeof 7:30minutes
perwould
mile, your
“tempo” pace
would
somewhere
in key
the test
range
of 7:30-7:45
mile.
7:45
per mile. A
is the
“talk test.” per
If you
can still
key test is
the “talk test.”you’re
If you probably
can still talk,
talk,Aalthough
uncomfortable,
okay. If
although
uncomfortable,
you’retalk
probably
okay. running
If
you’re
running
so hard you can’t
at all, you’re
too you’re
fast. running so hard you can’t talk at all, you’re
running too fast.
25K Pace/Mile
Pace/Mile and
and Resulting
Resulting 25K
25K Time
Time
6:00
6:00
6:10
6:10
6:20
6:20
6:30
6:30
6:40
6:40
6:50
6:50
STEADY:
ThisThis
is used
at the
endend
of some
longlong
runs.
You may
STEADY:
is used
at the
of some
runs.
incorporate
“steady”
efforts
on your
general
run days.
You mayother
incorporate
other
“steady”
efforts
on your
Steady
means
along, you’re
not really
at “tempo” or
general
runyou’re
days. moving
Steady means
moving
at “tempo”
racealong,
pace, not
but really
a steady
effort. or race pace, but a
steady effort.
EASY: This is a recovery run. If you’re really tired, you may
EASY: This is a recovery run. If you’re really tired,
evenyou
decide
take
this day
off. Easy
daysoff.
are
planned
may to
even
decide
to take
this day
Easy
recovery
days,
which are
essential
to which
stayingare
injury
free.
days are
planned
recovery
days,
essential
to staying injury free.
HILL TRAINING: Run up the hill(s) hard and jog down easy.
TRAINING:
up therunning
hill(s) hard
jog your
PlanHILL
10-15
minutes Run
of actual
uphilland
during
down easy. Plan 10-15 minutes of actual running
training.
uphill during your training.
Before undertaking a training schedule, please read the following: Fifth Third Bank and Greg
7:00
1:33.10
1:33.10 7:00
7:10
1:35.45
1:35.45 7:10
8:00
1:48.40
1:48.40 8:00
8:10
1:51.15
1:51.15 8:10
9:00
2:04.10
2:04.10 9:00
9:10
2:06.45
2:06.45 9:10
10:00
2:19.40
2:19.40 10:00
10:20
2:22.15
2:22.15 10:20
7:20
1:38.20
1:38.20 7:20
7:30
1:40.55
1:40.55 7:30
8:20
1:53.50
1:53.50 8:20
8:30
1:56.25
1:56.25 8:30
9:20
2:09.20
2:09.20 9:20
9:30
2:11.55
2:11.55 9:30
10:30
2:24.50
2:24.50 10:30
10:40
2:27.55
2:27.55 10:40
7:40
1:43.30
1:43.30 7:40
7:50
1:46.05
1:46.05 7:50
8:40
1:59.00
1:59.00 8:40
8:50
2:01.35
2:01.35 8:50
9:40
2:14.30
2:14.30 9:40
9:50
2:17.05
2:17.05 9:50
11:00
2:30.00
2:30.00 11:00
11:20
2:32.35
2:32.35 11:20
11:30
2:35.20
2:35.20 11:30
11:40
2:40.20
2:40.20 11:40
12:00
2:43.03
2:43.03 12:00
2:45.38
2:45.38
2:50.49
2:50.49
2:44.59
2:44.59
2:58.34
2:58.34
3:01.11
3:01.11
3:06.21
3:06.21
Meyerundertaking
disclaim any
liabilityschedule,
to persons
who
undertake
theseFifth
training
These
schedules
Before
a training
please
read
the following:
Third programs.
Bank and Greg
Meyer
disclaim any
are for torunners
no current
physicalprograms.
or healthThese
problems.
liability
personswho
whohave
undertake
these training
schedules are for runners who have no current
physical or health problems.
It is recommended that runners be examined by a qualified physician before beginning one of
schedules or
programs
of strenuous
exercise.
Gregbefore
Meyer
feels that
who
Itthese
is recommended
thatother
runners
be examined
by a qualified
physician
beginning
oneaofperson
these schedules
or
other
programs
exercise. should
Greg Meyer
feelstothat
a person
completes
one of
theseRun
programs
completes
oneofofstrenuous
these programs
be able
complete
thewho
Fifth
Third River
Bank
25K, should
be
able
to
complete
the
Fifth
Third
River
Bank
Run
25K,
10K
or
5K.
Neither
Fifth
Third
Bank
nor
Greg
Meyer
claim
that
10K or 5K. Neither Fifth Third Bank nor Greg Meyer claim that these programs are correct for any
these
programs
are correct
for any
particular person.
It is your
responsibility
determine
you are one
fit enough
particular
person.
It is your
responsibility
to determine
that
you are fittoenough
tothat
undertake
of to
undertake one of these programs and monitor its effect on your health.
these programs and monitor its effect on your health.
If you cannot physically complete the first four weeks of your event’s schedule, you should re-evaluate whether
If you
cannot
physically
complete
weeks
your pair
event’s
schedule,
you
should
compete
in that event.
Before the
you first
beginfour
training,
buyof
a good
of running
shoes you
from should
the experts at
re-evaluate
youhow
should
in that
event. stretch
Beforeyour
youmuscles
beginbefore
training,
buy a
good
Gazelle
Sportswhether
who know
to fitcompete
running shoes.
Carefully
and after
each
workout,
pairdrink
of running
shoes
fromof the
experts
Gazelle
Sports
who know how to fit running shoes.
and
appropriate
amounts
water
before, at
during
and after
each workout.
Carefully stretch your muscles before and after each workout, and drink appropriate amounts of
water before, during and after each workout.
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