Girls Running Club Training Schedule
Week
March 9
March 16
March 23
March 30
April 6
Club Workout
At Home Workout 1
At Home Workout 2
Brisk 5 minute warm up
Brisk 5 minute warm up
Brisk 5 minute warm up
walk. Then alternate 60
walk. Then alternate 60
walk. Then alternate 60
seconds jogging and 90
seconds jogging and 90
seconds jogging and 90
seconds of walking for
seconds of walking for a
seconds of walking for a
a total of 20 minutes.
total of 20 minutes.
total of 20 minutes.
Brisk 5 minute warm up
Brisk 5 minute warm up
Brisk 5 minute warm up
walk. Then alternate 90
walk. Then alternate 90
walk. Then alternate 90
seconds jogging and 2
seconds jogging and 2
seconds jogging and 2
minutes of walking for a
minutes of walking for a
minutes of walking for a
total of 20 minutes.
total of 20 minutes.
total of 20 minutes.
Brisk 5 minute warm up
Brisk 5 minute warm up
walk. Then alternate 90
walk. Then alternate 90
seconds jogging and 2
seconds jogging and 2
minutes of walking for a
minutes of walking for a
total of 20 minutes.
total of 20 minutes.
Brisk 5 minute warm up
Brisk 5 minute warm up
Brisk 5 minute warm up
walk. Then 2 repetitions
walk. Then 2 repetitions
walk. Then 2 repetitions
of the following:
of the following:
of the following:
NO MEETING – HALF DAY
•
Jog 90 seconds
•
Jog 90 seconds
•
Jog 90 seconds
•
Walk 90 seconds
•
Walk 90 seconds
•
Walk 90 seconds
•
Jog 3 minutes
•
Jog 3 minutes
•
Jog 3 minutes
•
Walk 3 minutes
•
Walk 3 minutes
•
Walk 3 minutes
Brisk 5 minute warm up
Brisk 5 minute warm up
Brisk 5 minutes warm up
walk. Then:
walk. Then:
walk. Then jog 20
•
Jog 5 minutes
•
Jog 8 minutes
minutes (or 2 miles) with
•
Walk 3 minutes
•
Walk 5 minutes
no walking.
•
Jog 5 minutes
•
Jog 8 minutes
•
Walk 3 minutes
•
Jog 5 minutes use
the hill into the
school
April 13
Brisk 5 minute warm up
Brisk 5 minute warm up
Brisk 5 minutes warm up
walk. Then:
walk. Then:
walk. Then jog 22
•
Jog 5 minutes
•
Jog 10 minutes
minutes (or 2 1/4 miles)
•
Walk 3 minutes
•
Walk 3 minutes
with no walking
•
Jog 8 minutes
•
Jog 10 minutes
•
Walk 3 minutes
•
Jog 5 minutes
April 20 -
Spring
Break so
train with a
family
member
April 27
Brisk 5 minute warm up
Brisk 5 minute warm up
Brisk 5 minute warm up
walk. Then:
walk. Then:
walk. Then:
•
Jog 3 minutes
•
Jog 3 minutes
•
Jog 3 minutes
•
Walk 90 seconds
•
Walk 90 seconds
•
Walk 90 seconds
•
Jog 5 minutes
•
Jog 5 minutes
•
Jog 5 minutes
•
Walk 2 ½ minutes
•
Walk 2 ½ minutes
•
Walk 2 ½ minutes
•
Jog 3 minutes
•
Jog 3 minutes
•
Jog 3 minutes
•
Walk 90 seconds
•
Walk 90 seconds
•
Walk 90 seconds
•
Jog 5 minutes
•
Jog 5 minutes
•
Jog 5 minutes
Brisk 5 minute warm up
Brisk 5 minute warm up
Brisk 5 minutes warm up
walk. Then:
walk. Then:
walk. Then jog 22
•
Jog 5 minutes
•
Jog 10 minutes
minutes (or 2 1/4 miles)
•
Walk 3 minutes
•
Walk 3 minutes
with no walking
•
Jog 8 minutes
•
Jog 10 minutes
•
Walk 3 minutes
•
Jog 5 minutes use
the hill into the
school
May 4
Brisk 5 minutes warm up
Brisk 5 minutes warm up
Brisk 5 minutes warm up
walk. Then jog 2.5 miles
walk. Then jog 2.5 miles
walk. Then jog 2.5 miles
or 25 minutes into The
or 25 minutes.
or 25 minutes.
Brisk 5 minutes warm up
Brisk 5 minutes warm up
Brisk 5 minutes warm up
walk. Then jog 2.75
walk. Then jog 2.75 miles
walk. Then jog 2.75 miles
miles or 28 minutes into
or 28 minutes.
or 28 minutes.
Brisk 5 minutes warm up
Brisk 5 minutes warm up
Brisk 5 minutes warm up
walk. Then jog 3 miles
walk. Then jog 3 miles or
walk. Then jog 3 miles
or 30 minutes.
30 minutes.
or 30 minutes.
Brisk 5 minutes warm up
Brisk 5 minutes warm up
Brisk 5 minutes warm up
walk. Then jog 3 miles
walk. Then jog 3 miles or
walk. Then jog 3 miles
through The Mills
30 minutes or more if you
or 30 minutes or more if
neighborhood.
can.
you can.
Brisk 5 minutes warm up
Brisk 5 minutes warm up
walk. Then jog 3 miles or
walk. Then jog 3 miles
30 minutes.
or 30 minutes.
Mills neighborhood.
May 11
The Mills neighborhood.
May 18
May 25
Last
Practice
before the
5k!
June 1 –
EOGs
NO PRACTICE THIS WEEK!