Sun Run Training - Week #8

RECOVERY WEEK

Week #8 Mar 7 - Mar 13

Walk10K Programme

Session 1 - 70 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 60 mins.
Cool-down: Walk slow & easy for 5 minutes.

Session 2 - 30 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 54 minutes
Warm-up: Walk slow & easy for 5 min.
Run 10 min. Walk 1 min.
Repeat this 4 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 38 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 46 minutes
Warm-up: Walk slow & easy for 5 min.
Run 5 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Walk / Run Option:

Session 1 - 52 minutes
Warm-up: Walk slow & easy for 5 min.
Run 5 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 38 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 46 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 1 min.
Repeat this 12 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 60 minutes
Warm-up: Jog slow & easy for 10 min.
Easy 40 min. Run
Cool-down: Jog slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30 minutes
Cool-down: Jog slow & easy for 5 min.

Sun Run Training - Week #7

Over Half Way!

Week #7 Feb 28 - Mar 6

Walk10K Programme

Session 1 - 60 minutes or 5K.
Warm-up: Walk slow & easy for 5 min.
5K. Walk
Cool-down: Walk slow & easy for 5 minutes.

Session 2 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 70 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 60 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

THIS IS A GOOD TIME TO ASSESS HOW YOU ARE FEELING.
Remember your goal is to safely and confortably complete a 10K event. It's important to be honest with yourself.

If the running progressions have been comfortable for you, then you can choose to continue with the program.

If you find you are struggling at any time with the increases in running time, or simply like the idea of staying with a combination of
walking and running, then you can choose the Walk/Run option presented each week.



Session 1 - 54 minutes or 5K.
Warm-up: Walk slow & easy for 5 min.
Run 10 min. Walk 1 min.
Repeat this 4 times, or repeat pattern over the 5K.
Cool-down: walk slow & easy for 5 min.

Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 4 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 52 minutes
Warm-up: Walk slow & easy for 5 min.
Run 5 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Walk / Run Option:

Session 1 - 52 minutes or 5K.
Warm-up: Walk slow & easy for 5 min.
Run 6 min. Walk 1 min.
Repeat this 6 times, or repeat pattern over the 5K.
Cool-down: walk slow & easy for 5 min.

Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 4 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Run 4 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 50 minutes or 5K.
Warm-up: Jog slow & easy for 10 min.
30 min. or 5K Run
Cool-down: Jog slow & easy for 10 minutes.

Session 2 - 30-40 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20-30 minutes as you feel.
Cool-down: Jog slow & easy for 5 min.

Session 3 - 50-60 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 40-50 minutes, as you feel.
Cool-down: Jog slow & easy for 5 min.

Sun Run Training - Week #6

Sun Run 2009 - Week #6 Workouts

Week #6 Feb 21 - Feb 27

Walk10K Programme

Session 1 - 66 minutes
Warm-up: Walk slow & easy for 15 min.
3 min. brisk walk - 2 min. recovery walk.
2 min. brisk walk - 2 min. recovery walk.
1 min. brisk walk - 2 min. recovery walk.
Repeat this 3 times
Cool-down: Walk slow & easy for 15 minutes.

Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 60 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 50 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 52 minutes
Warm-up: Walk slow & easy for 5 min.
Run 5 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 38 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 10 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 60 minutes
Warm-up: Jog slow & easy for 10 min.
40 min, change-of-pace Fartlek as you feel.
Cool-down: Jog slow & easy for 10 minutes.

Session 2 - 30-40 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20-30 minutes as you feel.
Cool-down: Jog slow & easy for 5 min.

Session 3 - 40-50 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30-40 minutes, as you feel.
Cool-down: Jog slow & easy for 5 min.

Sun Run Training - Week #5

Sun Run 2009 - Week #5 Workouts

Week #5 Feb 14 - Feb 20

Walk10K Programme

Session 1 - 51 minutes
Warm-up: Walk slow & easy for 15 min.
5 min. brisk walk - 2 min. recovery walk.
Repeat this 3 times
Cool-down: Walk slow & easy for 10 minutes.

Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 46 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 9 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 34 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 1 min.
Repeat this 8 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 42 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 8 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 55 minutes
Warm-up: Jog slow & easy for 10 min.
5 min. brisk run - 2 min. recovery jog
Repeat this 5 times.
Cool-down: jog slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.

Session 3 - 40-50 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30-40 minutes, as you feel.
Cool-down: Jog slow & easy for 5 min.

Sun Run Training - Week #4

Week #4 Workouts - Feb 7 - Feb 13

Easy Recovery Week

Walk10K Programme

Session 1 - 40 minutes
Warm-up: Walk slow & easy for 10 min.
Easy 20 min. walk.
Cool-down: Walk slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 30 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 2 min.
Repeat this 5 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 3 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 45 minutes
Warm-up: Jog slow & easy for 10 min.
Easy 25 minute run.
Cool-down: jog slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30 minutes
Cool-down: Jog slow & easy for 5 min.

Sun Run Training - Week #3

Week #3 Workouts - Jan 31 - Feb 6

Walk10K Programme

Session 1 - 54 minutes
Warm-up: Walk slow & easy for 15 min.
1 min. brisk walk - 2 min.recovery walk
Repeat this combination 8 times.
Cool-down: Walk slow & easy for 15 minutes.

Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 45 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 2 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 34 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 50 minutes
Warm-up: Jog slow & easy for 10 min.
1 min. brisk run - 2 min.recovery jog
Repeat this 10 times.
Cool-down: jog slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.

Session 3 - 45 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 35 minutes
Cool-down: Jog slow & easy for 5 min.

Sun Run Training – Week #1 Workout #2

It was another cold and foggy morning. I was not looking forward to this mornings jog. I started off as usual with a 5 min walk, just to get warmed up. Then it was jogging non-stop just to stay warm. My glasses even had ice on them by the time I was finished.

I guess it could be worse, it could be raining. The weather forecast for this weekend is snow. We just got finished with three weeks of snow and now it is going to return. I might have to switch to indoor track running, while the snow melts.

Sun Run Training – Week #1 Workout #1

Yesterday morning was really cold. I was wearing a long sleeve and a short sleeve shirt, as well as, a running vest and my running jacket. With the temperature below freezing and the fog it made for an interesting run.

I started with a warm up walk. Good thing because the road was like a sheet of ice. I could feel my feet sliding with each step. Then I just went into a easy pace jog for 5 kilometers. A good start to training for the next 13 weeks for the Sun Run.

This will not be the same as the SportMed BC program. I am modifying it to suit my needs. The first part will be just getting into run training and then I will switch to the Run 10K Faster program.

Sun Sun Training - Week #2

Sun Run 2009 - Week #2 Workouts Jan 24-30

Walk10K Programme

Session 1 - 40 minutes
Warm-up: Walk slow & easy for 10 min.
2 min. brisk walk - 2 min.recovery walk
Repeat this combination 5 times.
Cool-down: Walk slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 35 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 38 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 2 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 31 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 34 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 44 minutes
Warm-up: Jog slow & easy for 10 min.
2 min. brisk run - 2 min.recovery jog
Repeat this 6 times
Cool-down: jog slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30 minutes
Cool-down: Jog slow & easy for 5 min.

Sun Run Training - Week #1

The start of training for the Sun Run starts next week.

So each week on Wednesday, I will post the training schedule for the following week. This thirteen week program was developed by SportMedBC, and leads up to the 25th Annual Sun Run, were this year might break the 59,179 runner record.

SportMedBC

Sun Run 2009 Race Details

Canada's biggest and best community run takes place Sunday, April 19 at 9 a.m. The Vancouver Sun Run is the second largest timed 10K in the world and the third largest timed run of any distance in the world.

Vancouver Sun Run 2009 Web Site

Week #1 Jan 17-23

Walk10K Programme

Session 1 - 44 minutes
Warm-up: Walk slow & easy for 10 min.
3 min. brisk walk - 2 min.recovery walk
2 min. brisk walk - 2 min.recovery walk
1 min. brisk walk - 2 min.recovery walk
Repeat this combination 2 times.
Cool-down: Walk slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 35 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 25 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 34 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 8 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 28 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 31 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 44 minutes
Warm-up: Jog slow & easy for 10 min.
3 min. brisk run - 2 min.recovery jog
2 min. brisk run - 2 min.recovery jog
1 min. brisk run - 2 min.recovery jog
Repeat this combination 2 times.
Cool-down: jog slow & easy for 10 minutes.

*** Note: Brisk running means you should not be able to speak more than 2 sentences at one time. Any more and you're going too slow, any less and you're going too fast.***

Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.

Session 3 - 35 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 25 minutes
Cool-down: Jog slow & easy for 5 min.

Sun Run 2009 - 25th Anniversary

Sunday, April 19 @ 9:00 a.m. - Register online: www.sunrun.com

Get in on the Celebration!

Join in and help us celebrate 25 years of community spirit and personal achievement in health and fitness!

REGISTER EARLY AND SAVE!

Register before the Early Bird deadline of January 31 and pay only $30 for your individual entry. Your fee includes a souvenir 25th Anniversary T-shirt featuring artwork by Tiko Kerr, PLUS a donation to The Vancouver Sun Raise-a-Reader campaign and amateur athletics via the Jerome International Track Classic.

Vancouver Sun subscribers save $2 on their Sun Run registration! The Vancouver Sun subscriber discount option is available on your registration form.

Enter online today at www.sunrun.com, or call 604.689.9441 for more information.

Corporate and School Teams - Early Bird Savings! Rally your friends, family, co-workers, neighbours and classmates together and enter as a team. Save $5 per member registered before the team Early Bird deadline of February 6 (Corporate team early bird entry is $35 per person) and February 13 (School team early bird entry is Students - $17 and Adults - $22 per person). All you need is a minimum of 10 for a Corporate team and 20 for a School team.

* Late additions to your Early Bird team? The final team deadline Corporate teams is March 6 and for School Teams it is March 13. Even if you create your team before the Early Bird deadline, you are welcome to add new people to your team list right up until each deadline noted.

* A fun way to show off! Corporate and school team entry fees include team T-shirts imprinted with your organization logo or school name.

Enter your team online at www.sunrun.com, or call 604.689.9441 for more information.