Rhody Run – Port Townsend, WA – 12K Training

The next Rhody Run will be in Port Townsend, WA is to be announced.

Port Townsend Rhody Run

This is your 12K training  program

Beginning Runners –    You are predominantly a walker and occasional walk/jogger.

Your expectation to complete the Rhody course is over 2 hours (I will be watching and timing you).

You will be considered as de-conditioned. 12K training schedule is 5 days/week for 8 weeks.

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Intermediate Runners –  You are predominantly a jogger who may fluctuate between walking and jogging. Expected completion time for the Rhody course is 1hr. 20mins to 2 hours.  (I will be watching and timing you too).

You already keep yourself to some form of fitness level independently or through gym workouts and/or classes. Your workout schedule will be more intense than a beginner and your body will need more recuperation time.

Your training schedule is 4 days per week for 6 weeks.

Advanced Runners –     You are predominantly a runner that may fluctuate between jogging and running finding it unnecessary to walk any section of the Rhody course. Expected completion time for the Rhody course is less than 1hr. 20mins. (It better be faster after my running training class).

You are generally fit and capable of pushing your body into harder workouts.

Your workout schedule will be intense at 4 days per week for 4-1/2 weeks.

Note:             All training is in addition to your normal routines and activities of daily living.

Beginning Runners – 8 week Training Schedule.

Beginning Runners Week 1

Mon      Walk 1 mile in 20 – 22 mins.

Tues    Gym – 5 mins abdominal exercises, 10 mins various leg and glute muscle stretches + 5 -10 mins foam roll.

Wed     Walk the same 1 mile in less time than Monday.

Thur     Gym – any cardio equipment for 10 mins + 15mins upper body weight training + 5 mins foam roll.

Fri        Gym – Resistance (weight) training all muscles below the waist – approx 20 mins + 5 – 10 mins foam roll.

Sat       Rest day

Sun      Walk the same 1 mile in 17 – 18 mins.

Beginning Runners Week 2

Mon      Gym – Cardio. 15 total mins. Three pieces of equipment for 5 mins each other than treadmill + foam roll.

Tues    Walk the same 1 mile in under 17 mins.

Wed     Walk ½ mile, jog 100yds, walk ¼ mile, jog 100yds, walk ¼ mile, jog 100yds, walk ¼ mile.

Thur     Gym – 30 total mins abdominal exercises, squats, lunges, calf, hamstring, quad stretches + foam roll.

Fri        same as Wednesday but do it faster than you did previously.

Sat       Rest day

Sun      Walk ½ mile, jog 150 yds, walk ¼ mile, jog 200yds, walk ½ mile, jog 150yds, walk ¼ mile.

Beginning Runners Week 3

Mon      Gym – stretches + light weight training to all lower body muscles + abdomen. 30 – 40 mins + foam roll.

Tues    Rest day

Wed     Hill work. Walk fast uphill for 40 paces. Turn round walk slowly down. Repeat 5x.

Thur     Gym – Weight training with increased intensity all lower body muscles + abdomen for 30 mins + foam roll.

Fri        Warm up walk ¼ mile, jog FAST 50 yds, walk 200yds, jog FAST 50yds, walk 200yds repeat these cycles 5x, cool down walk ¼ mile.

Sat       Light stretching and some loosening up easy cardio for 10 mins + foam roll.

Sun      Walk ¼ mile, jog ¼ mile repeat 5 times. Walk ½ mile cool down.

Beginning Runners Week 4

Mon      Rest day.

Tues    Gym – stretching + easy cardio 10 mins + easy weight training whole body. 45 mins + foam roll

Wed     Hills. Warm up walk ½ mile then jog uphill for 40 paces. Turn round walk down. Repeat 7x.

Thur     Gym – 3x 5 mins mixed cardio equipment with intensity + lower body weights 10 mins + 5-10 mins abdominal exercises + foam roll

Fri        Warm up fast walk ½ mile, jog FAST 100yds, walk fast ¼ mile, jog FAST 100 yds, walk fast ¼ mile, Jog ¼ mile, walk ½ mile, jog FAST 200 yds, cool down walk ½ mile.

Sat       Rest Day

Sun      3.5 mile continuous walk/jog.

Beginning Runners Week 5

Mon      Rest day.

Tues    Gym – stairstepper or inclined cardio for 7 – 10 mins,  lower body weight training for 10 mins, abdominal exercises for 5 mins + foam roll.

Wed     Hills. Warm up walk/jog ½ mile, jog uphill 40 paces. Turn round walk down. Repeat 8 – 10x.

Thur     Gym – med. intensity weight trg. all lower body muscles + abdomen + stretching + foam roll. 45–60 mins.

Fri        4 mile continuous walk/jog.

Sat       Rest day

Sun      5 mile continuous walk/jog. Include hills.

Beginning Runners Week 6

Mon      Rest Day.

Tues    Gym – easy day. Whole body work out with weights + abdomen + stretching + foam roll – 1 hour total.

Wed     Interval training including hills 4.5 miles. Walk/ jog  to suit.

Thur     Gym – Intense weight training all lower body muscles + abdomen + stretching + foam roll – 1 hour total.

Fri        Walk/jog 3 miles include hills up and down.

Sat       Rest day

Sun      Practice the Rhody run course or do the same distance 7.5 miles.

Beginning Runners Week 7

Mon      Rest day.

Tues    Gym – easy day. Whole body work out with weights + abdomen + stretching + foam roll – 1 hour total.

Wed     Hill. Warm up walk/jog ½ mile then jog uphill 40 paces. Turn round walk down. Repeat 10x.

Thur     Gym – moderate day. Whole body work out with weights + abdomen + stretching + foam roll – 1 hour.

Fri        Walk/jog 3 miles include hills up and down

Sat       Rest day.

Sun      Walk/jog a 10K (6.2 miles) moderately fast.

Beginning Runners Week 8

Mon      Rest Day

Tues    Gym – 3x 5 mins mixed cardio equipment + stretching + foam roll – 30 mins total.

Wed     Gym – weight training all lower body muscles low intensity + abdomen + stretching + foam roll – 40 mins.

Thur     Walk/jog 3 – 4 miles

Fri        Gym – very easy work out 15 mins + stretching, calfs, hams, quads as a minimum + foam roll then REST.

Sat       REST DAY.  Good nutrition – without overloading. Early night to bed, no alcohol.

Sun      RHODY RUN – Good Luck. You’ve trained hard now do your best and enjoy.

 

Intermediate Runners – 6 Week Training Schedule.

Intermediate Runner Week 1

Mon      Gym – Basic workout – legs + abdomen + stretching + foam roll.

Tues    Jog 2 flat miles include 2x 30sec faster intervals.

Wed     Rest day.

Thur     Jog 2 flat miles include 2x 45sec faster intervals.

Fri        Rest day.

Sat       Rest day.

Sun      Jog/run 3 miles include 3x 1min faster intervals.

Intermediate Runner Week 2

Mon      Rest day.

Tues    Rest day.

Wed     Jog/run 2 miles include hills, include 2x 45sec faster intervals.

Thur     Gym –  Basic workout – legs + abdomen + stretching + foam roll.

Fri        Jog/run 2 miles include hills, include 4x 30sec faster intervals

Sat       Rest Day

Sun      Jog/run 4 miles include hills, include 4x 1min faster intervals

Intermediate Runner Week 3

Mon      Rest day.

Tues    Rest day.

Wed     Jog/run 3 miles include 1x faster pace for 30sec uphill + 2x 45sec on the flat faster intervals.

Thur     Gym – hard workout abdomen + 3x 5mins easy mixed cardio cross-training + stretching +foam roll.

Fri        Jog/run 2 miles on the flat, faster pace than normal.

Sat       Rest day

Sun      Jog/Run 5 miles include hills, include 5x 45sec fast intervals.

Intermediate Runner Week 4

Mon      Rest Day.

Tues    Jog/run 3 miles include 1x faster pace for 45sec uphill + 2x 45sec on the flat faster intervals.

Wed     Gym – heavy legs workout + abdomen + stretching + foam roll.

Thur     Rest day.

Fri        Jog/run 2 miles on the flat fast.

Sat       Rest day

Sun      Jog/run 6 miles, include hills, include 6x 30sec faster intervals.

 

Intermediate Runner Week 5

Mon      Rest day.

Tues    Gym – heavy legs workout + abdomen + stretching + foam roll.

Wed     Jog/run 2 miles fast include hills.

Thur     Rest day.

Fri        Jog/run 2 miles fast include hills.

Sat       Rest day.

Sun      Jog/run 5 miles, include hills include 5x 1min fast intervals.

Intermediate Runner Week 6

Mon      Rest Day

Tues    comfort level 2 mile jog/run followed by abdominal workout + stretching + foam roll.

Wed     Gym – medium intensity leg workout + stretching + foam roll.

Thur     Gentle 3 mile jog/run + stretching + foam roll.

Fri        REST DAY

Sat       REST DAY.  Good nutrition – without overloading. Early night to bed, no alcohol.

Sun      RHODY RUN – Good Luck. You’ve trained hard now do your best and enjoy.

Eat a light, simple breakfast approx. 2 hours before start time. Drink plain water normally; do not overload your belly. Eat and drink to your delight after the event.

 

Advance Runners – 4 1/2 Week Training Schedule.

Advance Runners Week 1

Wed       Gym – medium intensity legs + abdomen + stretching + foam roll.

Thur       Run 3 miles on the flat include 3x 30sec faster intervals.

Fri           Gym – medium intensity legs + abdomen + stretching + foam roll.

Sat          Rest Day

Sun         Run 4 miles, include hills include 4x 45sec faster intervals.

Advance Runners Week 2

Mon       Rest day.

Tues       Jog/run 1 mile on the flat followed by a total of 1 mile uphill at jog/run pace.

Wed       Gym – light leg workout, lots of Abs + stretching + foam roll.

Thur       Rest day.

Fri           Run 3 miles mixed terrain include 3x 45sec fast intervals.

Sat          Rest day

Sun         Run 5 miles include hills, include 1x 30sec fast uphill then 4x 45sec fast intervals.

Advance Runners Week 3

Mon       Rest Day.

Tues       Run 3 miles mixed terrain include 3x 30sec semi-sprint intervals.

Wed       Gym – heavy leg workout + Abs + stretching + foam roll.

Thur       Rest day.

Fri           Run 3 miles fast on the flat.

Sat          Rest day

Sun         Run 6 miles include hills include 2x 30sec fast uphill then 4x 1min fast intervals.

 

Advance Runners Week 4

Mon       Rest day.

Tues       Jog 2 -3 miles include 3x 30sec semi-sprint intervals.

Wed       Gym – heavy leg workout + stretch + foam roll.

Thur       Rest day.

Fri           Jog 2 -3 miles + Gym Abs workout + stretching + foam roll.

Sat          Rest day.

Sun         Run 5 miles, include hills include 5x 20 sec full sprints.

Advance Runners Week 4.5

Mon       Rest Day

Tues       Jog 2 -3 miles include 3x 30sec semi-sprint intervals.

Wed       Gym – medium intensity leg workout + stretching + foam roll.

Thur       Run 3 mile on the flat fairly fast

Fri           REST DAY

Sat          REST DAY.  Good nutrition – without overloading. Early night to bed, no alcohol.

Sun         RHODY RUN – Good Luck. You’ve trained hard now do your best and enjoy.

 

Running Program Training Definitions

Adjust the following speed/time for your personal needs

Walk – Normal walking speed is 3 mph = 20 min/mile

Fast Walk – 4 mph = 15 min/mile

Jog – 4.5 to 5 mph = 12 to 13.3 min/mile

Run – 5 to 6 mph = 10 to 12 min/mile

Run Fast – anything over 6.5 mph = 9.25 min/mile or less.

Sprint – Run maximally as fast as you can.

See you there  – just don’t beat me 🙂