“ Run when they say you can’t. Train when they say it’s impossible.” - Kobe Bryant

Building Discipline

Focus on establishing a solid foundation for novice and intermediate runners. The goal is to gradually introduce running while minimizing the risk of injury and building endurance.

Novice: Starting with a combinations of walking and jogging intervals for a total of 20-30 minutes. Focus on maintain a comfortable pace throughout the workout. We will be incorporating dynamic stretches to improve flexibility and prevent muscle tightness.

Intermediate: Honing in on your perfect warm up, beginning to understand what your body needs. Learning how to adjust the intensity within a workout and build your mental resilience.

Monday

In-person May 13, 2024

Novice

Warm Up

10 Rounds: 1 minute of running 2 minutes of walking

Record the distance you cover.

10-15 minutes of strength, balance, and mobility

Intermediate

Warm Up

26 minute tempo run -

Go out at half marathon effort (70-75% effort) and then halfway point come back at 10K pace (75-80% effort)

10-15 minutes of strength, balance, and mobility

Tuesday

Cross Training/ Strength class

Wednesday

Novice

Warm Up

10 Rounds: 1 minute of running 90 seconds of walking

Record the distance you cover.

10-15 minutes Strength, balance mobility

Intermediate

Warm Up

Run 800m - moderate, rest 45 secs

Run 200m - fast, rest 2 mins 

Run 600m - moderate, rest 45 secs

Run 200m - fast, rest 2 mins 

Run 400m - moderate, rest 45 secs

Run 200m - fast, rest 2 mins 

10-15 minutes Strength, balance mobility

Thursday

Sunrise 5k

Novice

20 minute walk- run 30 seconds every 4 minutes

Intermediate

Easy conversational 5k pace. Record pace.

Friday

Yoga class or recommended rest day.

Strength workout or recommended rest day.

Saturday

Sunday

Sunday Long Run

Novice

30 minute walk— Run 30 seconds every 5 minutes.

Intermediate

30- 35 mins run, half marathon pace 70 - 75% effort