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 🙂