MAY ​
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Crim Fit Adult Training Program ​
2015​
​
GOAL TO FINISH 5K/8K RUN TRAINING SCHEDULE Sun
Mon
Tue
Wed
Thu
Fri
Sat
1 2 3 4 5 ATP Kick Off! 6 7 20 minutes 8 walk 9 30 minutes 10 walk 11 off 12 1­2 miles 13 walk 14 30 minutes 15 walk 16 30 minutes Tour deCrim Healing Hands 5K 17 walk 18 off 19 1­2 miles 20 walk 21 30 minutes 22 walk 23 30 minutes 24 walk 31 walk 25 off 26 1­2 miles 27 walk 28 30 minutes 29 walk 30 30 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 5K/8K RUN TRAINING SCHEDULE Sun
Mon
1 off Tue
2 2 miles Wed
3 walk Thu
4 30 minutes Fri
5 walk Diplodash Ice Cream Bash 7 walk 8 off 9 2­3 miles 10 walk Flushing Evening Road Race Sat
6 30 minutes Wings of Mercy 11 30 minutes 12 walk 13 30 minutes Teal, Track, and Trail 5K Run/Walk Run for the Son 14 walk 15 off 16 2­3 miles 17 walk 18 30 minutes 19 walk 20 30 minutes 21 walk 22 off 23 2­3 miles 24 walk 25 30 minutes 26 walk 27 30 minutes 28 walk 29 off 30 3 miles GROUP WORKOUTS MUST BE COMPLETED BY 9 PM. JULY​
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Crim Fit Adult Training Program ​
2015​
​
GOAL TO FINISH 5K/8K RUN TRAINING SCHEDULE Sun
Mon
Tue
Wed
Thu
Fri
Sat
1 walk 2 30 minutes 3 walk 4 30 minutes 5 walk 6 off 7 3 miles/3­4 miles 8 walk 9 30 minutes 10 walk 11 30 minutes Crossroads Village Huckleberry Hustle 12 walk 13 off 14 3 miles/4­5 miles 15 walk 16 30 minutes Bastille Day 5 & 15K Fenton 17 walk 18 30 minutes Atwood Stadium Duo Medal­Y 5 & 10K 19 walk 20 off 21 3 miles/4­5 miles 22 walk 23 30 minutes 24 walk 25 30 minutes Ophelia Bonner 26 walk 27 off 28 3­4 miles/4 miles 29 walk 30 30 minutes 31 walk GROUP WORKOUTS MUST BE COMPLETED BY 9 PM. AUGUST ​
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Crim Fit Adult Training Program ​
2015​
​
GOAL TO FINISH 5K/8K RUN TRAINING SCHEDULE Sun
Mon
Tue
Wed
Thu
Fri
Sat
1 30­45 minutes 2 walk 3 off 4 3­4 miles/4 miles 5 walk 6 30 minutes 7 walk 8 30 min. or 5/8K if not doing Training Run​
or rest if doing Crim Training Run Great Pizza Challenge 5K Give Me Shelter 5K 9 walk or ​
Crim Training Run 10 off 16 walk 17 off 11 30 min. if did Training Run or 5/8K on Sat.​
or make­up Crim Training Run 18 30 minutes 23 walk 24 30 minutes 25 12 walk 26 19 walk 13 30 minutes 14 walk Bauman’s Charity 5K Run/Walk Crim Kids Invitational 20 30 minutes 21 walk 22 THE CRIM! 28 29 27 VICTORY PARTY​
! GROUP WORKOUTS MUST BE COMPLETED BY 9 PM.
15 30 minutes 2015 Crim Fit Adult Training Program ​
GOAL TO FINISH 5/8K RUN 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