Cottonwood Runners / Grateful Hearts
16-Week Training plan 2015
June Sunday
Monday
1
Tuesday
2
Wednesday
3
Thursday
4
Friday
5
7
8 9 10 11 Kick Off
Meeting
6:30pm / Bldg. B
12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 29 30 27 7:00 AM Training Begins 3 Mile Walk/ Run 5 Mile Run Full 20 Minutes Run / Walk Rest Week 1
28 Rest Week 2
Saturday
6
Cottonwood Church 4505 Katella Ave Los Alamitos, CA 90720 714-947-5322 [email protected] July Sunday Week 2
(cont.) 5 Rest Week 3 12 Rest Week 4 19 Rest Week 5 26 Rest Week 6 Monday Tuesday 1 Wednesday 2 Thursday 3 Friday 4
Saturday 7:00AM 20 Minutes Run / Walk 20 Minutes Run / Walk Rest 4 Miles Half 6 Miles Full 6 7 8 9 10 11
20 Minutes Run / Walk Rest 20 Minutes Run / Walk 20 Minutes Run / Walk Rest 5 Miles Half 7 Miles Full 13 14 15 16 17 18 7:00AM
25 Minutes Run / Walk Rest 25 Minutes Run / Walk 25 Minutes Run / Walk Rest 6 Miles Mock 10K 20 21 22 23 24 25
25 Minutes Run / Walk Rest 25 Minutes Run / Walk 25 Minutes Run / Walk Rest TEAM PHOTO 5 Miles Half 7 Miles Full 27 28 29 30 31 30 Minutes Run / Walk Rest 30 Minutes Run / Walk 30 Minutes Run / Walk Rest Cottonwood Church 4505 Katella Ave Los Alamitos, CA 90720 714-947-5322 [email protected] 7:00AM 7:00AM August Sunday Week 6 Monday Tuesday Wednesday Thursday 1
7:00AM 6 Miles Half 8 Miles Full 8
(cont.) 2
Rest Week 7 9 Rest Week 8 16 Rest Week 9 23
Rest Week 10 Saturday 3 4 5 6 7 35 Minutes Run / Walk Rest 35 Minutes Run / Walk 35 Minutes Run / Walk Rest 7:00AM 7 Miles Half 9 Miles Full 10 11 12 13 14 15
40 Minutes Run / Walk Rest 40 Minutes Run / Walk 40 Minutes Run / Walk Rest 7:00AM 8 Miles Half 10 Miles Full 17 18 19 20 21 22
50 Minutes Run/Walk Rest 50 Minutes Run / Walk 50 Minutes or Rest Run / Walk 7:00AM 6 Miles Half 13.1 Miles Full 24 25 26 27 28 29
50 Minutes Run / Walk Rest 50 Minutes Run / Walk 50 Minutes Run / Walk Rest 6:00AM 7 Miles Half 14 Miles Full Cottonwood Church 4505 Katella Ave Los Alamitos, CA 90720 714-947-5322 [email protected] September Sunday
31 30 Week 11 6 Rest Week
12 13 Rest Week
13 20 Rest Week
14 27 Rest Week
15 Monday 1 Tuesday 2 Wednesday 3 Thursday 4 Friday 5
Saturday Rest 50 Minutes Run / Walk 50 Minutes Run / Walk Rest 7 8 9 10 11 50 Minutes Run / Walk Rest 50 Minutes Run / Walk 50 Minutes Run / Walk Rest 6:00AM 9 Miles Half 18 Miles Full 14 15 16 17 18 19
50 Minutes Run / Walk Rest 50 Minutes Run / Walk 50 Minutes Run / Walk Rest 6:00AM 10 Miles Half 20 Miles Full 21 22 23 24 25 26
40 Minutes Run / Walk Rest 40 Minutes Run / Walk 40 Minutes Run / Walk Rest 7:00AM 5 Miles Half 10 Miles Full 28 29 30 40 Minutes Run / Walk Rest 40 Minutes Run / Walk Cottonwood Church 4505 Katella Ave Los Alamitos, CA 90720 714-947-5322 [email protected] 6:00AM 8 Miles Half 16 Miles Full 12
October Sunday Monday
Tuesday
Week 15 Week 16 40 Minutes REST Run / Walk 11 – RACE DAY Friday Saturday 2 40 Minutes Run / Walk Rest 6 7 8 Rest 40 Minutes Run / Walk 40 Minutes Run / Walk 9 Health & Fitness Expo
Red Shirt
Dinner
Full Night Rest 10 Race Day Gear
Prep!!!
5 Thursday 1 (Cont.) 4
Wednesday 3 7:00AM 4 Miles Half 5 Miles Full Health & Fitness Expo Jet Blue Long
Beach Int’l City
Bank Half &
Full Marathon.
Cottonwood Church 4505 Katella Ave Los Alamitos, CA 90720 714-947-5322 [email protected]