Race Etiquette:

Read and follow the rules of the race. Many courses don’t allow dogs, strollers, or headphones.

Preregister – it helps keep race day moving smoothly.

Arrive early to ease parking congestion and help keep things on schedule.

When you visit the restrooms, please keep them clean.

Line up according to how fast you run or walk. If you are an elite runner, step to the front of the line. Walkers and slower runners should stay toward the back. In chipped races, it doesn’t matter where you start.

Pay attention to pre-race instructions. Sometimes things change at the last minute.

Don’t drop items on the course. If you need to remove shirts, gloves, etc. throw them well off the running lanes.

Move to the right when someone behind you says “passing left”.

Technology and biology fixes – move off the course! Don’t impede traffic. If you need to tie your shoes, talk to a volunteer, hug your sig other, step off the course to the right.

Pay attention! Stay in the racing lanes especially on roads and watch for traffic.

Don’t stop in front of the water stations. Grab a cup and move on. Toss the cup off the course to the right.

Keep going past the finish line and move away so other finishers can move through.

Make a plan to meet your family away from the finish line.

Thank all volunteers – the police officers, the water station attendants, the folks at packet pick-up, the food station attendants.

Volunteer for a race!

Women’s Distance Festival Race Prep:

Practice morning running or walking.

Pick up your race packet on Friday if possible.

Put out your clothes the night before. Don’t wear anything new.

Wear your program shirt.

Pin your bib on the front, but not through the bottom holes. Write you name on it if you want personalized cheering along the way.

Don’t eat anything you haven’t tried before that morning or in the day or two prior to the race.

Hydrate consistently throughout the week.

Arrive at our meeting place – the field across from the pavilion -  at 7:30. Photo at 7:40.

Use the bathroom. Then use it again.

Remember to go out slow. Your adrenaline will be pumping and you’ll want to speed up. Don’t do it. You’ll burn out quickly. Save your energy for the second half of the race.

Remember to enjoy yourself. You can do this!

Women's Training Program Advanced Beginning Runners Weekly Workouts

Week 1

Tuesday: Cross-train or rest

Wednesday: 2–3 miles easy pace

Thursday: (10 WU, 5 T, 5 E, 5 T, 5 CD)—10 minute warm-up, 5 minutes tempo, 5 minutes easy, 5 minutes tempo, 5 minutes cool-down

Friday: Cross-train or rest

Saturday: (LR) Long run. Add ½ to 1 mile to your longest run of the week. For example, if the longest distance you run on any given day is 3 miles, on this day run 3 ½ to 4 miles. Your pace should feel very easy.

Sunday: Choice: cross-train, run 20–30 min easy, or rest.

 

Week 2

Tuesday: Cross-train or rest

Wednesday: 2–3 miles easy pace

Thursday: 10 WU, 5 T, 5 E, 5-10 T, 5-10 CD

Friday: Cross-train or rest

Saturday: (LR) - Add 1/2 mile to last week's long run

Sunday: Choice: CT, 30 EP, or R

 

Week 3

Tuesday: Cross-train or rest

Wednesday: 3-5 EP

Thursday: 10 WU, 5-10 T, 5 EP, 5-10 T, 5-10 CD

Friday: Cross-train or rest

Saturday: (LR) - Add 1/2 mile to last week's long run

Sunday: Choice: CT, 30-40 EP, or R

 

Week 4 

Tuesday: Cross-train or rest

Wednesday: 3-5 EP

Thursday: 10 WU, 5-10 T, 5 EP, 5-10 T, 5-10 CD

Friday: Cross-train or rest

Saturday: (LR) - Keep the same mileage as last week

Sunday: Choice: CT, 30-40 EP, or R

 

Week 5

Tuesday: Cross-train or rest

Wednesday: 3-5 EP

Thursday: 10 WU, 5-10 T, 5 EP, 5-10 T, 5-10 CD

Friday: Cross-train or rest

Saturday: (LR) Add ½ miles to last week’s long run

Sunday: Choice: CT, 30-40 EP, or R

 

Week 6

Tuesday: Cross-train or rest

Wednesday: 3-5 EP

Thursday: 10 WU, 5-10 T, 5 EP, 5-10 T, 5-10 CD

Friday: Cross-train or rest

Saturday: (LR)- Add 1/2 mile to last week's long run; you should be up to at least 5 miles by now. Pace is not important; just get the distance in, even if you have to walk. Consider going out for the Reston Runners 5 mile run on Saturdays.

Sunday: Choice: CT, 30-40 EP, or R

Week 7

Tuesday: Cross-train or rest

Wednesday: 3-5 EP

Thursday: 10 WU, 5-10 T, 5 EP, 5-10 T, 5-10 CD

Friday: Cross-train or rest

Saturday: (LR) - Keep mileage the same as last week.

Sunday: Choice: CT, 30-40 EP, or R

 

Week 8

Tuesday: Cross-train or rest

Wednesday: 10 WU, 15 TP (30 seconds/mile slower than 5k pace), 5-10 CD

Thursday: 30 EP – this should be a very easy paced run

Friday: R or run/walk 1-2 miles

Saturday: 5K Race Day!

Sunday: Rest and enjoy!

 

 

Women's Training Program Run/Walk Weekly Workouts

 

(See below for run/walk intervals table)

Week 1

Wednesday:

Warm up walking 5 minutes

Repeat Monday intervals, 2 miles

Cool down walking 5 minutes

Stretch.

Thursday: Walk 20-30 minutes or a cross-train type of cardio.

Friday: Repeat Wednesday.

Saturday:  Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.

Week 2

Wednesday:

Warm up walking 5 minutes

Repeat Monday intervals, 3 miles

Cool down walking 5 minutes

Stretch.

Thursday: Walk 20-30 minutes or a cross-train type of cardio.

Friday: Repeat Wednesday

Saturday:  Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.

Week 3

Wednesday:

Warm up walking 5 minutes

Repeat Monday intervals, 2 miles

Cool down walking 5 minutes

Stretch.

Thursday: Walk 30 minutes or a cross train type of cardio.

Friday: Repeat Wednesday.

Saturday:  Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.

Week 4

Wednesday:

Warm up walking 5 minutes

Repeat Monday intervals, 2 miles

Cool down walking 5 minutes

Stretch.

Thursday: Walk 30 minutes or a cross-train type of cardio.

Friday: Repeat Wednesday.

Saturday:  Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.

Week 5

Wednesday:

Warm up walking 5 minutes

Repeat Monday intervals, 2 miles

Cool down walking 5 minutes

2016 Women's Training Program Run/Walk Weekly Workouts

Week 1

Wednesday:

Warm up walking 5 minutes

Repeat Monday intervals, 2 miles

Cool down walking 5 minutes

Stretch.

Thursday: Walk 20-30 minutes or a cross-train type of cardio.

Friday: Repeat Wednesday.

Saturday:  Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.

Week 2

Wednesday:

Warm up walking 5 minutes

Repeat Monday intervals, 3 miles

Cool down walking 5 minutes

Stretch.

Thursday: Walk 20-30 minutes or a cross-train type of cardio.

Friday: Repeat Wednesday

Saturday:  Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.

Week 3

Wednesday:

Warm up walking 5 minutes

Repeat Monday intervals, 2 miles

Cool down walking 5 minutes

Stretch.

Thursday: Walk 30 minutes or a cross train type of cardio.

Friday: Repeat Wednesday.

Saturday:  Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.

Week 4

Wednesday:

Warm up walking 5 minutes

Repeat Monday intervals, 2 miles

Cool down walking 5 minutes

Stretch.

Thursday: Walk 30 minutes or a cross-train type of cardio.

Friday: Repeat Wednesday.

Saturday:  Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.

Week 5

Wednesday:

Warm up walking 5 minutes

Repeat Monday intervals, 2 miles

Cool down walking 5 minutes

Stretch.

Thursday: Walk for 30 minutes or a cross train type of cardio.

Friday: Repeat Wednesday.

Saturday:  Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.

Week 6

Wednesday:

Warm up walking 5 minutes

Repeat Monday intervals, 2 miles

Cool down walking 5 minutes

Stretch.

Thursday: Walk 30 minutes or a cross-train type of cardio.

Friday: Repeat Wednesday.

Saturday:  Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.

Week 7

Wednesday:

Warm up walking 5 minutes

Repeat Monday intervals, 2 miles

Cool down walking 5 minutes

Stretch.

Thursday: Walk 30 minutes or a cross-train type of cardio.

Friday: Repeat Wednesday.

Saturday:  Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.

Week 8 (week before the race)

Wednesday: Walk 45 minutes or a cross train type of cardio.

Stretch.

Thursday: Walk for 30 minutes or a cross train type of cardio.

Friday: Repeat Wednesday.

Saturday:  Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.

Week 6

Wednesday:

Warm up walking 5 minutes

Repeat Monday intervals, 2 miles

Cool down walking 5 minutes

Stretch.

Thursday: Walk 30 minutes or a cross-train type of cardio.

Friday: Repeat Wednesday.

Saturday:  Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.

Week 7

Wednesday:

Warm up walking 5 minutes

Repeat Monday intervals, 2 miles

Cool down walking 5 minutes

Stretch.

Thursday: Walk 30 minutes or a cross-train type of cardio.

Friday: Repeat Wednesday.

Saturday:  Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.

Week 8 (week before the race)

Wednesday: Walk 45 minutes or a cross train type of cardio.

 

intervals.png

Women's Training Program Beginning Runner Weekly Workouts

Week 1 Workouts: Make fitness a habit

To prepare yourself for next Monday, strive to do the workout below. Feel free to switch around the days to best fit your schedule. The goal is to (1) get moving each day and (2) get in 2–3 runs of at least 1 mile each.

Please join our Facebook group! Search for Reston Runners WTP Beginning Runners, and request membership. We will be sharing motivation, support, and achievements with each other throughout the program.

Monday: WTP Beginning Run workout / 1 mile followed by intervals of 2 min walk - 30 sec run to complete course.

Tuesday: Rest or cross train (such as yoga, strength training, swimming)

Wednesday: 5 minute walk, 1 mile run at your pace, followed by walk for 30 minutes total exercise

Thursday: Rest or cross train (such as biking, rock climbing, hiking)

Friday: 5 minute walk, 1 mile run at your pace, followed by walk for 30 minutes total exercise

Saturday: at least 20-30 minutes cardio exercise of your choice -- have fun!

Sunday: Rest or cross train (such as tennis, kickball, stand-up paddle board)

 

Week 2 Workouts: Make fitness fun

You may not associate the word “run” with “fun.” That’s okay! We hope this program will help you make that connection. A more important goal is to make Fitness fun. If you and Running are not BFFs quite yet, go back to some of your old friends. Did you like to play in the woods when you were a kid? Go for a hike (or a trail run!). You used to ride your bike around the neighborhood? Pump up the tires of your bike (borrow one if you need to) and take it for a spin. Enjoying your workouts will go a long way to make fitness a habit you don’t want to break. One benefit of running is that it gives you endurance for activities you love. Make time for running and for fun.

Just a reminder that if you get separated from the group or a coach, you can walk, jog, or run in the opposite direction until you meet up with the coach or group behind you. It’s especially helpful to be with a group when we are doing intervals. All coaches have a watch or gym boss to keep time and will call out the interval changes.

Monday: WTP BR workout / 1.25 miles, followed intervals of 2 min walk-1 min run to complete course.

Tuesday: Cross train or rest

Wednesday: 5 minute walk, 1 mile run at your pace, followed by walk for 30 minutes total exercise

Thursday: Cross train or rest

Friday: 5 minute walk, 1.25 mile run at your pace, followed by walk for 30 minutes total exercise

Saturday: at least 30-40 minutes cardio exercise of your choice -- have fun!

Sunday: Rest or cross train (such as trapeze, zumba, or baseball)

 

Week 3 Workouts: Find your motivation

Running is not like school, where you work for grades. Running is not like a job, where you work for a salary.  Running is for you to define what you want to get out of it. Give some thought this week about why you are running. Write in your journal, make a blog post, or talk to a friend about why you joined the Women’s Training Program. If you haven’t already, create a goal to achieve by the end of the program. Share your goal! Get encouragement from the people around you, and make sure you are encouraging yourself. Here are a couple of links to articles with tips to get you motivated (http://www.runnersworld.com/runners-stories/101-kicks-in-the-butt), and developing intrinsic motivation (http://www.runnersworld.com/race-training/developing-intrinsic-motivation).

To complete the 5K (3.1 mile) distance on the WTP course, you must do two laps around the track. Everyone should plan on doing at least one lap around the track as a cool down before we gather in our usual meeting place (near the tennis courts) for stretching. We will try to have a few rounds of continuous stretching since everyone is finishing at different times—so jump on in when you’re ready!

Monday: WTP BR workout / 1.5 miles, followed by intervals of 2 min walk-1.5 min run to complete course.

Tuesday: Cross train or rest

Wednesday: 5 minute walk, 1 mile run at your pace, followed by walk for 40 minutes total exercise

Thursday: Cross train or rest

Friday:  at least 30-40 minutes cardio exercise of your choice -- have fun!

Saturday: 5 minute walk, 1.25 mile run at your pace, followed by walk for 40 minutes total exercise

Sunday: Rest or cross train (such as cricket, street hockey, or parasailing)

 

Week 4 Workouts: Find your form

Pay attention to your form. Run "tall" and upright, not with a pronounced forward lean. Look toward the horizon, not at your feet. Run faster by increasing your stride turnover, not by overreaching with each stride. On uphills, shorten your stride, and drive more with the arms with slight weight on your toes. Try to maintain even effort, not pace. When running downhill, let gravity work for you by leaning slightly forward. Be careful not to scrunch up your shoulders while you’re running. Every once and a while do a “shoulder check” by making sure your shoulders are down and relaxed.

Monday: WTP BR workout / 1.75 miles, followed intervals of 1.5 min walk-1.5 min run to complete course.

Tuesday: Cross train or rest

Wednesday: 5 min walk, 1.25 mile run at your pace, followed by walk for 40 minutes total exercise

Thursday: Cross train or rest

Friday: 5 min walk, 1.5 mile run at your pace, followed by walk for 40 minutes total exercise

Saturday: at least 45 minutes cardio exercise of your choice -- have fun!

Sunday: Rest or cross train (such as curling, wind surfing, or frisbee)

 

Week 5 Workouts: Share your goal

Great job running to the 2 mile mark. You have conquered more than half of the 5K course! As you noticed, the course has little hills and dips to conquer. Remember to shorten your stride and take “baby steps” with weight on the toes when going uphill. This will help you run to the top without getting too winded. Take advantage of the down hills by lengthening your stride just a bit but still keep weight on the toes. A challenge for you this week is to run up every hill you encounter!

Monday: WTP BR workout / 2 miles, followed by intervals of 1.5 min walk - 2 min run to complete course.

Tuesday: Cross train or rest

Wednesday: 5 minute walk, 1.5 miles run at your pace, followed by walk for 45 minutes total exercise

Thursday: Cross train or rest

Friday: 5 minute walk, 1.5 miles run at your pace, followed by walk for 45 minutes total exercise

Saturday: at least 45 minutes cardio exercise of your choice -- have fun!

Sunday: Rest or cross train (such as jiu jitsu, bird watching, or hula hooping)

 

Week 6 Workouts: Build endurance

Although we have been running the same course every week, it’s very easy to take a wrong turn. The trail is marked with chalk arrows but when you’re in your “run zone” you may not notice them. Always have a coach or other runners in sight. If you are ahead or behind a group, either fall back or sprint ahead accordingly. You can always run a bit ahead then double back to keep a group in sight as well. We don’t want to lose any of our running friends!

Monday: WTP BR workout / 2.5 miles, followed by intervals of 1 min walk - 2 min run to complete course.

Tuesday: Cross train or rest

Wednesday: 5 minute walk, 1.5 miles run at your pace, followed by run/walk for 45 minutes total exercise

Thursday: Cross train or rest

Friday: 5 minute walk, 2 miles run at your pace, followed by run/walk for 45 minutes total exercise

Saturday: at least 45 minutes cardio exercise of your choice -- have fun!

Sunday: Rest or cross train (such as water skiing, horseback riding, or archery)

 

Week 7 Workouts: Make a mantra

Now that you have built endurance in your body, you can focus on what goes through your head during a run. If you find your inner voice saying negative things, try to quiet that voice with a positive mantra. It might include instructions, like “Light and smooth,” or “Just run.” It might get you over a hill, like “Hills are my friend,” or “Eat this hill.” It should definitely be positive and give your mind an outlet to overcome the obstacles you face when running. If you need some ideas, do a quick search online for “running mantras.” Try it out!

Monday: WTP BR workout / 3.0 miles, followed by intervals of 30 sec walk - 2 min run to complete course.

Tuesday: Cross train or rest

Wednesday:  5 minute walk, 2 miles run at your pace, followed by run/walk for 45 minutes total exercise

Thursday: Cross train or rest

Friday:  5 minute walk, 2.5 miles run at your pace, followed by run/walk for 45 minutes total exercise

Saturday: at least 45 minutes cardio exercise of your choice -- have fun!

Sunday: Rest or cross train (such as geocaching, being a tourist in your own town, or fishing)

 

Week 8 Workouts: Share your enthusiasm

If you are running your first 5K, a good rule of thumb is to not try anything new on race day. Start thinking about what you’ll eat and drink the day before and the day of the race. Attire is also important. Don’t try out that new pair of running shoes or a new bra top. All of these things should have a trial run during your workout sessions. If you are accustomed to running or exercising in the evening, make sure you try at least one morning run to see what it feels like. If you have any questions, please ask one of your coaches. The most important part of race day will be to have fun and enjoy the support of your fellow runners!

Monday          : WTP BR workout / run 5K course, followed by .25 mile cool down

Tuesday          : Cross train or rest

Wednesday: Easy run for 40 minutes

Thursday: Cross train or rest

Friday: Easy walk/run for 30 minutes, or rest

Saturday: RACE DAY!!!

Sunday: Rest or cross train (such as billiards, badminton, or bocce ball)

 

Week 9 and beyond: Reward yourself!
Use your momentum to make a plan for your exercise. Put your workouts on your calendar, and prioritize your personal goals and health. Ask friends and family to join you on some of your activities. Give yourself the gift of fitness!

 

 

Women's Training Program Walker's Exercise Plan

Week 1 - In addition to Monday night, walk 2 times this week

5 min warm up speed

10 min normal speed

3 min brisk walk

5 min normal speed

5 min cool down speed

Total: 28 minutes
Week 2 - In addition to Monday night, walk 2 times this week

5 min warm up speed

10 min normal speed

5 min brisk speed

10 min normal speed

5 min cool down speed

Total: 35 minutes
Week 3 - In addition to Monday night, walk 2 times this week

5 min warm up speed

10 min normal speed

8 min brisk speed

10 min normal speed

5 min cool down speed

Total: 38 minutes
Week 4 - In addition to Monday night, walk 2 times this week

5 min warm up speed

15 min normal speed

10 min brisk speed

10min normal speed

5 min cool down speed

Total: 45 minutes
Week 5 - In addition to Monday night, walk 3 times this week Complete the same workout as week 4 Total: 45 minutes
Week 6 - In addition to Monday night, walk 3 times this week

5 min warm up speed

15 min normal speed

10 min brisk speed

10 min normal speed

5 min cool down speed

Total:  45 minutes
Week 7 - In addition to Monday night, walk 3 times this week

5 min warm up speed

20 min normal speed

10 min brisk speed

10 min brisk speed

5 min cool down speed

Total: 50 minutes
Week 8 - In addition to Monday night, walk 3 times this week Complete the same workout as week 7 Total: 50 minutes

 

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