New to Running Knickerbocker Mile Training Plan:
Hi! Coach Gail here. I’m super excited you are running this exciting new race and thrilled you have come to me for some help doing so. First … Don’t fear the mile. This fun race allows all runners of all abilities to test their personal limits. Have fun with the training and go for it!
Tips for Success:
*Be sure you are healthy and cleared by your doctor to run.
*Find a good pair of running shoes
*Do a dynamic warmup prior to running and stretching and rolling after
*Stay hydrated - Drink plenty of water before, during and after your run
*Listen to your body
*Be sure to strength train (upper body, abs and particularly hips, glutes and hamstrings)
*Choose a safe and comfortable route
*Have fun
Week 1 (September 1)
Monday - Get Motivated, Eat well, Hydrate, Get those perfect shoes and do a small walk around a safe, enjoyable place.
Tuesday- Rest
Wednesday- Walk 5 min, Run 3, Walk 2
Thursday - Rest
Friday- Walk 5 min, Run 3, Walk 2, Run 3
Sat - Rest
Sun - Rest
Week 2 (September 8)
Monday - Walk 5 min, Run 5, Walk 5
Tuesday - Rest
Wednesday - Walk 5 min, Run 5, Walk 3, Run 3
Thursday - Rest
Friday - Walk 5 min, run 5, Walk 2, Run 5
Sat and Sun - Rest
Week 3 (September 15):
Monday - Walk 5 min, Run 7, Walk 5
Tuesday - Rest
Wednesday - Walk 5, Run 7, Walk 3, Run 5
Thursday - Rest
Friday - Walk 5 min, Run 7, Walk 3, Run 7
Sat and Sun - Rest
Week 4 (September 22)
Monday - Walk 5 min, Run 10, Walk 5
Tuesday - Rest
Wednesday - Walk 5 min, Run 7, Walk 2, Run 7
Thursday - Rest
Friday - Walk 5 min, Run 5, Walk 2, Run 5, Walk 2
Sat and Sun- Rest
Week 5 (September 29):
Monday - Walk 5 min, Run 5, Walk 2, Run 5
Tuesday - Rest
Wednesday - Walk 5 min, Run 5, Walk 2, Run 5, Walk 2, Run 5
Thursday - Rest
Friday - Walk 5 min, Run 10, Walk 5, Run 5, Walk 2, Run 5
Sat and Sun - Rest
Week 6 (6th October) -
Monday - Walk 5 min, Run 15, Walk 5
Tuesday - Rest
Wednesday - Walk 5 min, Run 15
Thursday - Rest
Friday - Walk 10 min, Run 5
Sat - Race Day!!! Have Fun!!!
Sunday - Rest
Have fun and Run Happy!!
You got this!
Coach Gail :)
